Thursday - Nov. 10

Dynamic Warm-up / Jump Rope 2 minutes

3 Rounds
 - Bench Press @ 185# x10
 - OH Press @ 95# x10
 - Dips (max): 12, 13, 13
 - Crunches x100
Time: 14:16

3 Rounds
 - Pullup (max): 17, 3, 5
 - Ring Row x10
 - Pulldown @ 120# x15
Time: 6:53

Shoulder Blaster @ 2.5#

Break for clients....

3 Rounds
 - Push Press @ 135# x10
 - DB complex (squat/curl/press/french press) @ 17.5# x10
 - Hang Clean @ 185# x5
 - Plank @ 100sec.
Time: 14:25