Tuesday 10/8/17

8:00a

Superset 
Strict Press (95) 6x6
Scott Curl (85) 6x6
(rest 1:00 between rounds)

2 rounds:
Strict Press (135) 1.1.1.1.1.1.1.1 (perform a rep every :10)
Nautilus Curl (100) 10
(rest 2:00 between rounds)

3 rounds:
Plate Raises (25) x 21 (7 half way up, 7 half way down, 7 full range)
Bent Lateral Raises (20) x15
Supinated Grip Seat Rows (150) x 9
Band Pull Aparts (red band) x 21
(rest 1:00 between rounds)

Zottman Curl
(20) x 15
(rest 1:00)
(20) x 12
(rest :45)
(20) x 9 

Toes to Bar 
6x6 
(rest :10 between sets)
___________________

7:00p

For load:
Every 2:00 for 10:00
10 Wall Ball Shots (20) + 6 HSPU + 2 Cleans (225)

3 rounds for time: (25:17)
21 Calories on the Assault Bike
14 Burpee Box Jumps
7 DBall Over the Shoulder (150)
(rest 3:00 between rounds)