Thursday 10/19/17

8:00a
5 rounds:
10 Seated Dips (120)
10 Nautilus Pullover (140)
10 Supinated Grip Row (140)
(rest 1:00 between rounds)

3 rounds:
8 Zottman Curls (35)
16 Triceps Ext (60)
(rest 1:00 between rounds)

2 rounds:
15 Lateral Raises (20)
10 Dumbbell Together Presses (20)
50 Band Pull Aparts (red band)
(rest :30)

15 Single-Arm Nautilus Curl (100)
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6:00p
4 rounds:
20cal Row
40yd Sled Push 225lbs
80yrd Shuttle Run 
40yd Sled Push 
200m Walk