Thursday 9.29.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Superset 1 (4x4, 2:00 rest):
- Weighted Parallel Grip Pull Ups:  Skipped due to finger injury
- Weighted Ring Dips:  0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 4, 4, 4, 4
- Crossover Symmetry:  One Iron Scap movement between sets of dips

Superset 2 (4x8, 1:30 rest)
- Weighted Chin Ups (4x8): skipped due to finger injury
- Weighted Bar Dips (4x8): 30x 8, 7, 6, 5
- Landmine Shoulder Raises:  45x 10, 50x 10, 55x 10, 60x 10, 65x 8, 70x 6

Superset 3 (4x 12, 1:30 rest):
- DB Curls w/ Fat Gripz: 40x 11, 10, 10, 10
- Elbows Out DB Extensions w/ Fat Gripz:  40x 11, 10, 10, 10

Crossover Symmetry:
- Performed during the workout