Friday 7.15.16

Warm Up:
- Crossover Symmetry Activation
- 6 KB Swings @ 70 lbs

Strength Training:
Close Grip Bench Press (4x4):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 262.5x 4, 4, 3, 3

Barbell Row (4x4):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 262.5x 4, 4, 3, 3

Slingshot Bench Press (4x8):
- 262.5x 8, 8, 7, 7

Barbell Row w/Supinated Grip (4x8):
- 225x 8, 8, 7, 7

Arms Superset (3x 10-12):
- Seated DB Curls w/Fat Gripz@ 35:  11, 11, 10
- Elbows Out DB Extensions w/ Fat Gripz@ 35:  17, 17, 15 (1.5 x the reps of curls)

Crossover Symmetry:
- 1 Round of  Iron Scap
- 45 Push Ups