Sunday 12/3/17

9:00a 

3 rounds:
Pre Exhaustion 
Lateral Raise (25) 12/12/10
1.5 Press (115-105-95) 5/5/5
(rest 1:30)

2 rounds:
No rest between exercises. Push to failure.
Nautilus Pullover (190) 10/10
Supinated Pulldown (170) 10/10
Nautilus Pullover (150) 8/6
(rest 3:00)

2 rounds: 
No rest between exercises. Push to failure.
Pec Deck (100) 10/8
Seated Dip(120) 10/10
Triceps Extension (50) 10/8
(rest 2:00)

6 rounds:
6 Zottman Curls (35)
(rest :30)

21-15-9
Face Pull (40)
Push-up
Band Pull Apart (red)
Band Triceps Pushdown (red)

Single-Arm Nautilus Curl (1st gen) (90) 15

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4:30p

Trail Run
Telegraph Pass (31:51)