9/20/13 - FRIDAY

VERTICAL PRESS
Shoulder Press @ 75% of 1RM w/90 sec Rest - 5x5

HORIZONTAL PULL
Bent Over Row w/90 sec Rest - 5x5 for Max total pounds lifted

MET-CON
4 Rounds for Time
155 lb Push Press - 5
Burpee - 10
75 lb Hang Power Snatch - 15
DU - 60

ASSISTANCE
3 Giant Sets w/ 60 sec Rest at Ends
Lateral Side Raises 12-15
Reverse Flies 12-15
Seated Row - 12-15

3 Supersets w/ 60 sec Rest at Ends
Dip - Max Rep
Reverse Grip Pull-up - Max Rep