Thursday 1/4/18

9:00a
Plate Loaded Nautilus Pullover (120) 12

3 rounds:
Each exercise to failure. No rest between exercises.
Plate Raise (45) 15/10/10
Nautilus Overhead Press (130) 10/8/8
Face Pull (50) 15/15/15
(rest 1:30 between rounds)

Plate Loaded Nautilus Pullover (120) 12

3 rounds:
Each exercise to failure. No rest between exercises.
Pec Deck (90) 10/8/8
Machine Dip (100) 12/10/10
Mutt Bar Overhead Triceps Ext. (55) 8/8/8
(rest 1:30 between rounds)

Plate Loaded Nautilus Pullover (120) 12

2 rounds:
Each exercise to failure. No rest between exercises.
Supinated Pulldown (180) 12/10
Hammer Curl (40) 8/8
Hammer Strength Gripper (90) 30/30
(rest 2:00 between rounds) 

Plate Loaded Nautilus Pullover (120) 12

Band Pull Apart (red) 100
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6:00p
For time: (18:56)
20yd Sled Push Shuttle 225lbs
40yd Sled Push Shuttle 
20yd Sled Push Shuttle 
400m Run 
20yd Sled Push Shuttle 
40yd Sled Push Shuttle 
20yd Sled Push Shuttle 
400m Run 
20yd Sled Push Shuttle 
40yd Sled Push Shuttle 
20yd Sled Push Shuttle 
400m Run 
20yd Sled Push Shuttle 
40yd Sled Push Shuttle 
20yd Sled Push Shuttle 
400m Run 
20yd Sled Push Shuttle 
40yd Sled Push Shuttle 
20yd Sled Push Shuttle 
(alternate shuttles with a partner)