Thursday 9/28/17

9:00a

Dynamic Bench Press
8x3 (205)
(rest :45 between sets)

2 rounds. No rest between exercises:
Nautilus Super Pullover (180) 10+1 assisted / 8+2 assisted
Chin-up (Bwt) 8 / 6
Seated Row Supinated Grip (150) 10 / 10
(rest 3:00 between rounds)

2 rounds. No rest between exercises:
Pec Deck (100) 10+2 assisted / 6+2 assisted
Close Grip Chest Press (100) 11 / 10+1 assisted 
Seated Dip (100) 8 / 7
(rest 3:00 between rounds)

Superset
EZ Bar Scott Curl (65) 12 / 10
Rope Triceps Pushdown (50) 12 / 12
(rest 2:00 between rounds)

2 rounds:
Dumbbell Lateral Raise (15) 15 / 15 
Band Pull Apart 50 / 50
(rest 1:00 between rounds)
___________________

7:00pm

4 rounds (24:18)
40yrd Sled Push Shuttle (180)
200m Jog 
80yrd Sled Push Shuttle
400m Jog