Thursday 2/22/18

9:00a
Nautilus Plate Loaded Pullover
15 x (120)
(rest 1:00)
12 x (120)
(rest :45)
9 x (120)
(rest :30)
6 x (120)

Close Grip Chest Press
15 x (100)
(rest 1:00)
12 x (100)
(rest :45)
9 x (100)
(rest :30)
6 x (100)

Seated Cable Row
15 x (170)
(rest 1:00)
12 x (170)
(rest :45)
9 x (170)
(rest :30)
6 x (170)

Nautilus Shoulder Press
15 x (120)
(rest 1:00)
12 x (120)
(rest :45)
9 x (120)
(rest :30)
6 x (120)

2 rounds:
Push each exercise to failure. No rest between exercises.
Seated Dip (100) 12/10
Rope Triceps Pushdown (60) 12/10
(rest 1:00)

2 rounds:
Push each exercise to failure. No rest between exercises.
Single-Arm Nautilus Curl (120) 12/8
Hammer Strength Gripper (120) 30/30
(rest 1:00)

Iron Mind "Go Really Gripper"
50 x (20)
40 x (30)
3x20 (40)
______________________________________________

6:00p
3 rounds:
:30 Sled Push Shuttle (225)
:30 Rest

800m Recovery Run

3 rounds:
:30 Sled Push Shuttle (225)
:30 Rest

800m Recovery Run

3 rounds:
:30 Sled Push Shuttle (225)
:30 Rest
(rest 1:00 between sets)