Thursday 11/9/17

9:00a

Lat Pulldown
6x ( 90-110-130-150-170-190)

BTN Pulldown + Supinated Grip Pulldown
10+10 (130)

2 rounds:
Pec Deck (100) 12/10
Seated Dip (120) 12/10
Scott Curl (85) 8/8
(rest 3:00 between rounds)

2 rounds:
Nautilus Pullover (180) 12/10
Seated Row (fat grip) (160) 12/10
Chest Press (100) 12/10
(rest 3:00 between rounds)

3 rounds:
10 Plate Raise (35)
15 Face Pulls (40)
10 Lateral Raises (20)
30 Band Pull Aparts (red)
(no rest)

2 rounds:
Single-Arm Nautilus Curl (110) 15/15
Band Triceps Extension (red) 100/100
(rest 1:00 between rounds)
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6:00p
 
5 rounds:
20yd Sled Push Shuttle
40yd Sled Push Shuttle 
60yd Sled Push Shuttle
200yd Walk
*alternate shuttles with a partner

Nautilus Ab Machine
3x20 (100)