Wednesday 4.25.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Shoulders Giant Set (3x8-12):
- Handstand Holds:  :31, :31, :31
- Front Raises:  45x 9, 9, 9
- DB Lateral Raises:  25x 9, 9, 9
- ATYT's:  Yellow CS Cords x 9, 9, 9

DB Spider Curls (3x6-10) and Overhead Barbell Extensions(3x8-10):
- Curls:  15x 14, 25x 12, 35x 10, 40x 7, 7, 7
- OHE:  47.5x14, 67.5x 12, 87.5x10, 107.5x 8, 8, 8

Incline DB Hammer Curls and Overhead Elbows Out Extensions (3x10-12):
- Curls:  40x 10, 10, 10
- EODBE:  40x 10, 10, 10

Conditioning:
10:00 AMRAP of push ups and rowing (push ups x2x10):
- 20 push ups and 400m row
- 19 push ups and 380m row
- 18 push ups and 360m row
- 17 push ups and 340m row
- 16 push ups and 122 of the 320m row
Totals:  90 push ups and 1602m row