Thursday 2/1/18

9:00a 

Hammer Strength Decline Press

4x12 (140)

Hammer Strength Chest Press

4x12 (140)

Hammer Strength Seated Dip 

4x12 (230)

Hammer Strength Pullover 

4x12 (180)

Seated Cable Row 

4x12 (180)

3 rounds:

Each exercise to failure. No rest between exercises.

Single-Arm Nautilus Curl (110) 12/12/12

Triceps Pushdown (60) 12/12/12

Hammer Strength Gripper (100) 30/30/30

(rest 1:30 between rounds)

Band Pull Apart100 (red)

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6:00p 

4x20yd Sled Push Shuttle 315/225

(400m Recovery Jog)

3x40yd Sled Push Shuttle 270/180

(400m Recovery Jog)

2x60yd Sled Push Shuttle 225/135

(400m Recovery Jog)

3x40yd Sled Push Shuttle 270/180

(400m Recovery Jog)

4x20yd Sled Push Shuttle 315/225

(alternate shuttles with a partner)