Friday 2.12.16

Warm Up:
7 Rounds of:
- Crossover Symmetry Activation Drills
- 18 KB Swings @ 53 lbs

Strength Training:
Weighted Dips (4x4):
- 0x 5, 25x 4, 50x 3, 75x 2, 100x 1, 65x 4, 4, 4, 4 (67.5 next week)

1-Arm Landmine Rows (4x 8):
- 0x 10, 50x 8, 100x 6, 150x 4, 165x 2, 107.5x 4, 4, 4, 4 (110 next week)

Glose Grip Bench Press (3x 8-10):
- 225x 8, 8, 8

Landmine Rows (3x 8-10):
- 145x 8, 8, 8

Arms Superset (3x 10-15):
- Seated DB Curls @ 35:  11, 11, 10
- Lying DB Extensions @ 35:  11, 11, 10

Conditioning:
7 Rounds of:
- Crossover Symmetry Recovery Drills
- 18 KB Swings @ 53 lbs