Wednesday 4.11.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Shoulders Giant Set (3x8-12):
- Barbell Cuban Presses:  45x 9, 8, 8
- Barbell Front Raises:  45x 9, 8, 8
- DB Rear Delt Raises:  25x 9, 8, 8
- DB Lateral Raises:  25x 9, 8, 8

Hand Extensions, DB Spider Curls, and Overhead Barbell Extensions(3x8):
- Hand X Band Extensions for same reps as curls
- Curls:  15x 14, 25x 12, 35x 10, 40x 7, 6, 6
- OHE:  47.5x14, 67.5x 12, 87.5x10, 107.5x 8, 7, 7

Hand Extensions, Incline DB Hammer Curls and Overhead Elbows Out Extensions (3x10):
- Hand X Band Extensions for same reps as curls
- Curls:  40x 10, 9, 9
- EODBE:  40x 10, 9, 9

Conditioning:
10:00 AMRAP:
- 300m Row
- 15 Push Ups
Score:  4 rounds + 103m Row