Thursday 12/28/17

Nautilus Pullover (plate loaded)
12 (100)
12 (120)
4x10 (150)

2 rounds:
Nautilus Pullover (180) 12/10
Supinated Pulldown (180) 9/8
Zottman Curl (40) 8/8
(rest 3:00 between rounds)

Drop Set (no rest between sets)
Seated Row (190) 12
Seated Row (160) 10
Seated Row (130) 8
Seated Row (100) 6

2 rounds:
Single-Arm Nautilus Curls (100) 12/12
Hammer Strength Gripper (75) 30/30
(rest 2:00 between rounds)

2 rounds:
Infnmetric Curl (80)
Band Pull Apart (red) 50/50
(rest 2:00 between rounds)

2 rounds:
Lateral Raise (25) 10/10
Bent Lateral Raise (25) 10/10
(rest 1:00 between rounds)
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Sleds (20:21)

80yd Sled Push Shuttle 225

(200m Recovery Jog)

80yd Sled Push Shuttle

(200m Recovery Jog)

80yd Sled Push Shuttle

(200m Recovery Jog)

80yd Sled Push Shuttle

(200m Recovery Jog)

80yd Sled Push Shuttle

(200m Recovery Jog)

80yd Sled Push Shuttle

(200m Recovery Jog)

80yd Sled Push Shuttle