Thursday 10/5/17

7:30a
Pre Exhaustion 
Dumbbell Lateral Raise 12.10.8 x (20) 
1.5 Press 6.5.4 x (95) 
(rest 1:00)

Pre Exhaustion 
Plate Raise 12.10.8 x (25)
Seated Dip 12.10.8 x (100)
(rest 1:00)

3 rounds:
Plate Raise (Shoulder to Overhead) 10 x (25)
Neutral Grip Chest Press 10 x (100)
(rest 1:00 between rounds)

Descending Reps:
Alternating Dumbbell Curl 10.8.6 x (35)
(rest :45)

3 rounds:
Zottman Curl 8 x (20)
(rest :45 between rounds)

Descending Reps:
Singe-Arm Nautilus Curl 10.8.6 x (100)
(rest :30)

2 rounds:
Dumbbell Lateral Raises 15 x (20)
50 Band Pull Aparts (red band)
(rest :30 between rounds)

Descending Ladder:
Toes to Bar 10-9-8-7-6-5-4-3-2-1

Plank Hold 1:00
_____________________

6:00p 
3 rounds for time: (18:38)
80yrd Sled Push Shuttle (225lbs)
200yrd Run 
50 Air Squats 
200yrd Run