Wednesday 8.31.16

Warm Up:
- Crossover Symmetry Activation
- KB Swings

Strength Training:
Weighted Parallel Grip Chin Ups (4x4):
- 0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 4, 3, 3, 3

Weighted Ring Dips (4x4):
- 0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 4, 3, 3, 3

Chin Ups (4x8):
- 0x 8, 8, 8, 8 (5 next week)

Bar Dips (4x8):
- 25x 8, 8, 8, 8 (30 next week)

Arm Recovery (3x 12):
- Hammer Curls w/ Fat Gripz: 35x 12, 12, 11
- CS Band Overhead Extensions:  Orange Band x 12, 12, 11

KB Swings:
- 252 reps (2 sets of 11 and 23 sets of 10)

Crossover Symmetry:
- 1 Round of Iron Scap