Friday 8.19.16

Warm Up:
- Crossover Symmetry Activation
- KB Swings

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

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

Arms Superset (3x 12):
- Elbows Out DB Extensions w/ Fat Gripz:  50x 10, 10, 10
- Seated DB Curls w/ Fat Gripz:  40x 10, 10, 10

KB Swings:
- 250 reps @ 70 lbs (25 sets of 10 throughout the workout)

Crossover Symmetry:
- 1 round of Iron Scap