9/27/13 - FRIDAY

STRENGTH
5 Supersets
Shoulder Press @ 78% 1RM
DB Bent Over Rows 8-10 each
Rest 2 min

MET-CON
2 Rounds
115 lb Push Press - 20,10
DU - 40,20
Strict Pull-up - 20,10
DU - 40,20
Med Ball Alternating Push-up - 20,10
DU - 40,20
60 lb DB Snatch - 20,10
DU - 40,20

ASSISTANCE
3 Supersets
195 lb Close Grip Benth - MR
95 lb Easy Bar Curl - MR
Rest 60 sec

DB Side Raises - 3x12-15