Monday 3.21.16

Warm Up:
- Crossover Symmetry Activation
- Dynamic mobility for hips and shoulders

Strength Training:
Shoulder Press/ Push Press Warm Up:
- 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/2, 250x 0/1

Shoulder Press (10, 8, 6, 15-20):
- 137.5x 10, 157.5x 8, 177.5x 6, 115x 16

Weighted Pull Ups (25 reps or 5x5):
- 0x5, 15x4, 25x3, 35x2, 45x1, 25x 5, 5, 5, 4, 3, 2, 1

Arnold Press and DB Lateral Raise Superset:
- Arnold Press @ 55: 12, 11, 11
- Lateral Raise @25:  12, 11, 11

Arms Superset:
- Cable Machine Triceps Push Down with Rope @ 50x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Cable Machine Curls with Rope @ 80x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (alternate sets with minimal rest)

Crossover Symmetry:
- Skipped for time

Conditioning:
- None