Friday 10.16.15

Warm Up:
- Dynamic Mobility

Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 310x 4, 4, 3, 3 (stay here next week)

Landmine Rows (4x8):
- 50x 10, 75x 9, 100x 8, 125x 8, 150x 8, 175x 8, 195x 8, 8, 6, 6 (stay with double the reps of bench)

Dips (3x 10):
- +25x 10, 10, 10 (30 next week)

1-Arm Landmine Rows (3x 10):
- 80x 10, 10, 10 (82.5 next week, weight does not include the bar)

Arms Superset:
- Hammer Curls @35:  15, 15, 14
- Overhead DB Extensions @ 35:  15, 15, 14

Conditioning:
- None