Friday 3.11.16

Warm Up:
- Dynamic Mobility for shoulders
- Crossover Symmetry Activation

Strength Training:
Weighted Dips (4x4):
- 0x 5, 25x 4, 50x 3, 75x 2, 91x 1, 67.5x 4, 4, 4, 3

1-Arm Landmine Rows (4x8):
- 50x 10, 75x 8, 100x 6, 125x 4, 150x 2, 175x 2, 110x 8, 8, 8, 6

Close Grip Bench Press (3x 8-10):
- 225x 9, 9, 9

Landmine Rows (3x 8-10):
- 145x 9, 9, 9

Arms Superset (3x 10-15):
- Seated DB Curls @ 35:  12, 12, 11
- Lying DB Extensions @ 35:  12, 12, 11

Crossover Symmetry:
- One round of Recovery

Conditioning:
- None