Friday 4.01.16

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation
- 8x5 Push Ups (in between Crossover Symmetry Drills)

Strength Training:
Close Grip Bench Press (warm up to 120%, then 5x8):
- 45x 11, 95x 9, 135x 7, 185x 5, 225x 3, 275x 1, 225x 8, 8, 8, 8, 8 (227.5 next week)

Landmine Rows (5x8):
- 75x 11, 100x 9, 125x 7, 150x 5, 175x 3, 200x 1, 160x 8, 8, 8, 8, 8 (162.5 next week)

Slingshot Close Grip Bench Press (3x8-10):
- 225x 8, 8, 8

1-Arm Landmine Rows (3x 8-10):
- 110x 8, 8, 8

Arms Superset (3x 12-15):
- Seated DB Curls @ 35x 13, 13, 12
- Elbows Out DB Extensions @ 35x 13, 13, 12

Crossover Symmetry:
- 1 Round of Iron Scap
- 8x 10 Air Squats (slow for mobility, done in between Crossover Symmetry Iron Scap drills)

Conditioning:
- None