Thursday 11/16/17

9:00a

2 rounds:
No rest between exercises. Push to failure.
Nautilus Pullover (180) 12/10
Chin-up (bwt) 10/8
Pullover (130) 8/8
Seated Row (160) 12/12
(rest 3:00)

2 rounds:
No rest between exercises. Push to failure.
Pec Deck (100) 12/8
Seated Dip (120) 12/8
Triceps Extension (60) 10/8
(rest 2:00)

2 rounds
No rest between exercises. Push to failure.
Zottman Curl (35) 10/10
Close Grip Chest Press (100) 12/10
(rest 1:30)

2 rounds
No rest between exercises. Push to failure.
Face Pull (50) 20/15
Lateral Raise (20) 15/10
Plate Raise (25) 15/10
Band Pull Apart (red) 50/50
(rest 1:00)

Single-Arm Nautilus Curl (120) 15/15

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6:00p

5 rounds:
60yd Sled Push Shuttle (225)
40yd Sled Push Shuttle 
20yd Sled Push Shuttle
200yd Recovery Walk
(alternate shuttles with a partner.)