Tuesday 5.14.19

Lower body push and upper body pull day...

Strength Training:
Front Squats and Chest Supported DB Rows (20:00):
- Squats:  45x9, 95x7, 135x5, 185x3, 225x1, 185x 5, 5, 5
- Rows:  25's x 14, 35's x 13, 45's x 12. 55's x 11, 65's x 10, 10, 10, 10

Front Squats and Chin Ups (10:00):
- Squats:  185x 5, 5, 5, 5
- Chin Ups:  5, 5, 5, 5

Upper Back/ Rear Delt Circuit (15:00):
- Rear Delt Raises:  15's x 10, 20's x 9, 25's x 8, 30's x 7, 6, 6
- Rear Delt Swings:  15's x 10, 20's x 9, 25's x 8, 30's x 7, 6, 6
- Rear Delt DB Rows:  15's x 10, 20's x 9, 25's x 8, 30's x 7, 6, 6

Biceps Superset (10:00):
- Spider Hammer Curls:  25's x 12, 11, 10, 9
- Standing Alternating DB Curls:  35's x 12, 11, 10, 9

Conditioning:
Tabata Air Squats:
- 13, 12, 12, 12, 12, 12, 12, 12