Thursday 4/19/18

9:00a
2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus BTN Pulldown (100) 15/12
Nautilus Plate Loaded Pullover (100) 12/10
Nautilus Supinated Pulldown (100) 10/8
(rest 2:00 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Nautilus Shoulder Press (120) 12/12
Pec Deck (80) 12/10
Close Grip Chest Press (90) 10/10
(rest 2:00 between rounds)

2 rounds:
Each exercise to failure. No rest between exercises.
Rope Triceps Extension (50) 12/12
Nautilus Single-Arm Curl (100) 12/12
Band Pull Apart (red) 50/50
(rest 2:00 between rounds)

No rest between exercises:
12 DB Shoulder Shrug (60)
12 Hammer Strength Neck (back) (55)
12 DB Shoulder Shrug 
12 Hammer Strength Neck (left) 
12 DB Shoulder Shrug 
12 Hammer Strength Neck (right) 
12 DB Shoulder Shrug 
12 Hammer Strength Neck (front)
12 DB Shoulder Shrug 

No rest between exercises:
50 IronMind "Go Really Gripper" 35
1 Wrist Roll (both ways)
30 IronMind "Go Really Gripper" 
3 Wrist Roll (both ways)
10 IronMind "Go Really Gripper" 
5 Wrist Roll (both ways)

IronMind "Telegraph of Titans"
5-4-3-2-1 (5lbs)
__________________________

6:00p
Sleds
5x 20yd Sled Push Shuttle (315)
200m Sandbag Jog 
4x 30yd Sled Push Shuttle (270)
200m Sandbag Jog 
3x 40yd Sled Push Shuttle (225)