Friday 9.02.16

Warm Up:
- Crossover Symmetry Activation
- KB Swings

Strength Training:
Close Grip Bench Press (4x4):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 262.5x 4, 4, 4, 4 (265 next week)

Barbell Row (4x4):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 262.5x 4, 4, 4, 4 (265 next week)

Slingshot Bench Press (4x8):
- 262.5x 8, 8, 8, 8 (265 next week)

Supinated Grip Barbell Row (4x8):
- 225x 8, 8, 8, 8 (227.5 next week)

Arms Superset (3x 12):
- Elbows Out DB Extensions:  50x 11, 11, 10
- DB Curls w/ Fat Gripz:  40x 11, 11, 10

KB Swings:
- 253 reps @ 70 lbs (3 sets of 11 and 22 sets of 10)

Crossover Symmetry:
- 1 Round of Iron Scap