Sunday 11/12/17

9:00a

Superset
Weighted Dip 5-4-3-2-1 (70-90-115-135-160)
Weighted Pull-up 5-4-3-2-1 (25-35-45-55-65)
(rest 2:00 between sets)

2 rounds:
No rest between exercises. Push to failure.
Nautilus Pullover (180) 12/11
Supinated Pulldown (160) 12/11
Seated Dip (120) 12/11
Zottman Curl (35) 10/9
Close Grip Chest Press (100) 10/9
(rest 5:00 between rounds)

2 rounds:
Plate Raise (25) 21/21 (7 top - 7 bottom - 7-full) 
Lateral Raise (20) 15/15
Dumbbells Together Press (20) 9/9
Band Pull Aparts (red) 45/45
(rest 1:00 between rounds)

Single-Arm Nautilus Curl
2x15 (110)
1x10 (120)
(rest 1:00 between sets)
_____________________________________ 

5:00p

Trail Run
Telegraph Pass (28:52)