Sunday 12/24/17

1:30p

Bench Press
5 x (185-205-225-205-185)
(rest 1:00 between sets)

2 rounds:
Lateral Raise (25) 15/12 
Standing Press (95) 9/8
(rest 1:30 between rounds)

2 rounds:
Pec Deck (100) 10/8
Seated Dip (100) 10/10
Triceps Extension (60) 10/10
(rest 2:00 between rounds)

Single-Arm Nautilus Curl
(100) x 10 (:02 concentric/:02 eccentric)
(90) x 8 (:04 concentric/:04 eccentric)
(80) x 6 (:06 concentric/:06 eccentric)
(70) x 4 (:08 concentric/:08 eccentric)
(60) x 2 (:10 concentric/:10 eccentric)
(no rest between sets)

Hammer Strength 4-Way Neck
(80) x 15 (each way)
(70) x 15 (each way)
(45) x 15 (each way)
(no rest between sets)

3 rounds:
15 Mutt Bar Triceps Extension (55)
30 Hammer Strength Gripper (75)
(no rest between rounds)
________________________________

4:00p

2 rounds: (33:54)
1K Row 
1 Mile Assault Bike
1K Run 
1 Mile Assault Bike