Wednesday 5.09.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Shoulders Giant Set:
- Handstand Holds:  :33, :33, :33
- Front Plate Raises:  45x 10, 10, 9
- DB Lateral Raises:  25x 10, 10, 9
- ATYT:  Yellow CS Cord x 10, 10, 9

Arms Warm Up Superset:
- Hammer Curls:  10x10, 20x18, 30x16, 35x15
- Reverse Grip Pushdowns:  Orange CS Cord x 20, 18, 16, 14

Arms Superset (3x12):
- Hammer Curls:  40x 10, 9, 9
- Overhead Barbell Extensions:  107.5x 10, 9, 9

Arms Giant Set (3x12):
- DB Spider Curls:  35x 10, 9, 9
- Overhead DB Extensions:  35x 10, 9, 9
- Overhead Elbows Out Extensions:  35x 10, 9, 9

Conditioning:
10:00 AMRAP of:
- 20 Push Ups
- 20 calorie row:
Score:  5 rounds + 20 push ups (120 push ups and 100 calories total)