Thursday 12/14/17

9:00a 

2 rounds:

Nautilus Pullover (180) 12/11

Seated Row (180) 12/12

Nautilus Pullover (140) 10/7

Cross Body Hammer Curl (40) 10/10

(rest as needed between rounds)

2 rounds:

Pec Deck (100/80) 10/12

Seated Dip (100) 12/12

Pec Deck (80) 10/7

Bodyweight Dips 10/7

(rest as needed between rounds)

4 rounds:

Single-Arm Nautilus Curl (100) 12/12/12/12

Overhead Triceps Ext (55) 12/12/12/12

Hammer Strength Gripper (75) 30/30/30/30

(rest as needed between rounds)

100 Band Pull Aparts (red)

Neck Work

Hammer Strength 4-Way Neck (60) 15 (all sides)

Neck Flex 4-Way Neck (band) 15 (all sides)

Hammer Strength 4-Way Neck (60) 15 (all sides)

100 Band Pull Aparts 

2 rounds:

Nautilus Infinimetric Curls (70)
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6:00p

40yd Sled Push 225/180

400m Run

80yd Sled Push Shuttle

400m Run

120yd Sled Push Shuttle

400m Run

160yd Sled Push Shuttle

400m Run

200m Sled Push Shuttle