Thursday 11/30/17

9:00a

Drop Set
Nautilus Pullover
8(200) - 6(160) - 8(120) - 10(80)

Drop Set
Close Grip Chest Press
10(120) - 10(100) - 8(80) - 10(60)

Drop Set
Supinated Grip Pulldown
10(180) - 10(150) - 8(120) - 10(90)

Drop Set 
Seated Dip 
10(130) - 8(110) - 8(90) - 8(70)

Drop Set
Single-Arm Nautilus Curl
10(130) - 8(100) - 8(70)

2 rounds:
15 Lateral Raise (20)
10 Bent Lateral Raise (20)
50 Band Pull Apart (red)

100 Band Triceps Pushdown (red)
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6:00p

200yd Sled Push Shuttle (225)
400m Recovery Jog 
160yd Sled Push Shuttle 
400m Recovery Jog 
120yd Sled Push Shuttle 
400m Recovery Jog 
80yd Sled Push Shuttle 
400m Recover Jog 
40yd Sled Push Shuttle