Tuesday 1/16/18

3 rounds:
Gymleco High Row (140) 12/12/10
Precore Seated Row (120) 12/12/10
Precore Preacher Curl (60) 12/10/8 
(rest 1:30 between rounds) 

3 rounds:
Gymleco Alt-Arm High Row (140) 15/12/9
(rest :45 between rounds) 

3 rounds:
Gymleco Incline Press (90) 12/10/10
Precore Chest Press (150) 12/10/10
Precore Seated Row (150) 12/10/10
(rest 1:30 between rounds)

3 rounds:
Gymleco Alt-Arm Overhead Press (100) 10/8/6
(rest :45 between rounds)

3 rounds:
Zottman Curl (35) 10/10/10
Rope Triceps Extension (90) 12/12/12
(rest 1:00 between rounds) 

15-12-9
EZ Bar Curl (50) 
EZ Bar Overhead Triceps Extension (50)
(no rest between rounds)

Strict Pull-up 8/6/4/2/4/4
(rest :30 between sets) 

Wrist Curl (45) 3x20

Rope Hammer Curl (80-70-60-50-40-30) 12-10-8-6-4-2 
(no rest between sets)

Push-up 25-20-15
(rest 1:00 between sets)