Thursday 8/4/17

8:00am
Superset
Bench Press 6-4-2-4-6 (225-245-265-245-225)
EZ Bar Curl 5x8 (85)
(rest 1:30 between rounds)

3 rounds:
1 Weighted Dip (135)
(rest :30)
1 Weighted Pull-up (70)
(rest :30)
5 weighted Dip (90)
(rest :30)
5 Weighted Pull-up (35)
(rest :30)

3 rounds:
15 Seated Dip (100)
15 Wide Grip Seated Row (110)
(rest 1:00 between rounds)

2 rounds:(all at tempo 6161)
6 Single-Arm Nautilus Curls  (90)
6 Triceps Extensions (40)
6 Plate Raise (25)
(rest 1:00 between rounds)
_________________

4 Man Sprint Relay
5x 40yrd Sled Pull (90)
(rest 3:00)
4x 40yrd Sled Pull (135)
(rest 3:00)
3x 40yrd Sled Pull (180)
(rest 3:00)
2x 40yrd Sled Pull (225)
(rest 3:00)
1x 40yrd Sled Pull (270)