Thursday 9.08.16

Warm Up:
- Crossover Symmetry Activation
- KB Swings

Strength Training:
Weighted Parallel Grip Chin Ups (4x4):
- 0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 4, 4, 3, 3

Weighted Ring Dips (4x4):
- 0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 4, 4, 3, 3

Weighted Chin Ups (4x8):
- 5x 7, 7, 7, 7

Weighted Bar Dips (4x8):
- 30x 7, 7, 7, 7

Arms (4x 12):
- Hammer Curls w/ Fat Gripz: 35x 12, 12, 112, 11
- CS Band Overhead Extensions:  Orange Band x 12, 12, 12, 11

KB Swings:
- 255 reps (5 sets of 11 and 20 sets of 10)