Wednesday 7.13.16

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

Strength Training:
Weighted Chin Ups (heavy single, then 4x4):
- 0x 5, 15x 4, 30x 3, 45x 2, 60x 1, 45x 3, 3, 3, 3

Weighted Ring Dips (heavy single, then 4x4):
- 0x 5, 15x 4, 30x 3, 45x 2, 60x 1, 45x 3, 3, 3, 3

Parallel Grip Chin Ups (4x8):
- 0x 7, 7, 7, 6

Bar Dips (4x8, 3-second negative):
- 0x 7, 7, 7, 6

Arms Superset (with Crossover Symmetry Cords and Fat Gripz):
- Curls with Orange Cord:  10, 10, 10
- Skull Crushers with Orange Cord:  10, 10, 10

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