September 9, 2016

FRIDAY; 2PM

1 SET x 20 REPS (2 – 5 minute recovery between exercises)
Overhead Press x 15 / Push Press x 5 – 95 lb barbell
Push Ups – Single leg
Hip Thrust – 155 lbs (2 second hold)
Romanian Deadlift – 155 lbs
Bench Press – 135 lbs
Rings Chin-up x 12 (30s) 5 (30s) 3
Incline Bench Press – 50 lb dumb bells
Single Arm Row – 50 lbs (each side)
Scapular exercise – 10 lbs
Front Raise – 25 lb plate

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