Saturday 4.14.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Shoulder Giant Set (3x8-10):
- Barbell Cuban Presses:  45x 9, 8, 8
- Barbell Front Raises:  45x 9, 8, 8
- DB Rear Delt Raises:  25x 9, 8, 8
- DB Lateral Raises:  25x 9, 8, 8

Hand Extensions, Barbell Curls, and Skull Crushers with Close Grip Bench (3x7-8):
- Hand X Band Extensions:  7, 7, 7
- Curls: 45x14, 65x12, 85x10, 97.5x 7, 7, 7
- Skull Crushers/ Bench:  45x14/14, 75x 12/12, 95x 10/10, 115x 7/7, 7/7, 7/7

Hand Extensions, Crossbody Hammer Curls, and Elbows Out Extensions with DB Press (3x8-10):
- Hand Extensions:  8, 8, 8
- Curls:  40x 8, 8, 8
- EODE/ Press:  40x 8/8, 8/8, 8/8

Conditioning:
4x 2:30 rounds of:
- Max Effort Handstand Hold
- Push Ups until technical failure
- Row for the rest of the round
Score:  Handstands were around :30 each round, push ups were 15, 12, 12, 10, and total row was 1501m