Saturday 4.21.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Shoulders Giant Set (3x8-12):
- Handstand Holds:  :30, :30, :30
- Front Raises:  45x 9, 9, 8
- DB Lateral Raises (overhead):  20x 9, 9, 8
- ATYT's:  Yellow CS Cords x 9, 9, 8

EZ Bar Spider Curls and Skull Crushers with Close Grip Bench Press (3x8-10):
- Spider Curls:  40x 14, 60x 12, 70x 10, 80x 8, 7, 7
- Skull Crushers and Presses:  45x 14/14, 75x 12/12, 95x 10/10, 110x 8/8, 7/7, 7/7

Crossbody Hammer Curls and Elbows Out DB Extensions with Close Grip DB Presses (3x10-12):
- Hammer Curls:  40x 9, 8, 8
- EODBE and Presses:  40x 9/9, 8/8, 8/8

Conditioning:
10:00 AMRAP of push ups and rowing (push ups x2x10):
- 20 push ups and 400m row
- 18 push ups and 360m row
- 16 push ups and 320m row
- 14 push ups and 280m row
- 12 push ups and 240m row
- 10 push ups and 100m row
Totals:  90 push ups and 1700m row