Wednesday 5.02.18- De-Load Week

De-Load Week (accessory work stays the same minus Fat Gripz)

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Shoulders Giant Set (3x8-12):
- Handstand Holds:  :32, :32, :32
- Front Raises:  45x 10, 9, 9
- DB Lateral Raises:  25x 10, 9, 9
- ATYT's:  Yellow CS Cords x 10, 9, 9

DB Spider Curls (3x6-10) and Overhead Barbell Extensions(3x8-10):
- Curls:  10x 13, 20x 12, 30x 11, 40x 8, 7, 7 (2 arms for warm ups, 1 arm for work sets)
- OHE:  47.5x13, 67.5x 12, 87.5x11, 107.5x 9, 8, 8

Standing, Alternating DB Hammer Curls and Overhead Elbows Out Extensions (3x10-12):
- Curls:  40x 11, 10, 10
- EODBE:  40x 11, 10, 10

Conditioning:
10:00 AMRAP of:
- 20 Push Ups
- 20 calorie row
Score:  5 rounds and 10 push ups (110 push ups and 100 calories rowed total)