Sunday 11/19/17

7:30a

2 rounds:
No rest between exercises. push to failure.
Nautilus Pullover (180) 12/10
Supinated Pulldown (160) 12/10
Seated Row (160) 12/10
Dumbbell Shrug (65) 12/12
(rest 3:00)

2 rounds:
No rest between exercises. push to failure.
Weighted Dip (90) 10/10
Pec Deck (90) 10/8
Seated Dip (90) 10/10
Triceps Ext (60) 12/10
(rest 3:00)

12 Zottman Curls (30)
(rest :30)
12 Latera Raises (20)
(rest :30)
10 Zottman Curls (35)
(rest :30)
10 Lateral Raises (20)
(rest :30)
8 Zottman Curls (40)
(rest :30)
8 Lateral Raises (20)

No rest between exercises.
15 Single-Arm Nautilus Curls (120)
100 Band Triceps Pushdowns (red)
100 Band Pull Aparts (red)
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4:30p

Trail Run 
Telegraph Pass (28:20)