Wednesday 4.18.18

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

DB Spider Curls and Overhead Barbell Extensions(3x8):
- Curls:  15x 14, 25x 12, 35x 10, 40x 7, 7, 6
- OHE:  47.5x14, 67.5x 12, 87.5x10, 107.5x 8, 8, 7

Incline DB Hammer Curls and Overhead Elbows Out Extensions (3x10):
- Curls:  40x 10, 10, 9
- EODBE:  40x 10, 10, 9

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
Totals:  90 push ups and 1600m row