Thursday 12.31.15

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Bench Press (3x10 deload):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 240x 10, 10, 9

DB Rows (matching reps of bench press):
- 130x 7, 6, 5, 4, 3, 2, 1, 10, 10, 9

Weighted Dips (3x 10):
- Had to skip for time (last week was 50x 10, 9, 8)

Dips and Chest Supported Row Finisher Circuit (10, 9, 8...1 reps of):
- Rows at 135
- Dips at Bodyweight

Arms Superset:
- Skipped (last week was Overhead Extensions @ 40:  13, 13, 12 (1 arm at a time)
- Skipped (last week was Hammer Curls @ 40:  13, 13, 12 (both arms at the same time)

Crossover Symmetry:
- One round of Iron Scap

Conditioning:
- None