[Thursday] 12.18.14 AM Upper Body + PM GRT at Cumberland Park

AM
[A] Dynamic warm-up, foam roller


[B] DB Incline Drop-set 6+6
55/45, 55/45. 55/45, 55/45


[C] DB Incline/Decrease Incline/Flat Press 6+6+6
40, 40, 35, 35


[D] High to low Cable Flys 4x10
50, 50, 50, 50


[E] CGBP 4 x10
95, 115, 135, 135


[F] 4 Rounds
8 Dips
8 Tricep Extension (#30)
8 Narrow push-ups
Rest 60 seconds


Super hard- triceps are toasted. Only did 2 sets.


PM
[A] 4 Rounds
Hill Intervals across the pedestrian bridge. Start at one end and increase pace to 80-90% to 1st expansion joint, recover jog to the other side and then return. Down and back is one rep.


[B] GRT Welcome Party Style
1 hour and 30 minutes of Ruck PT  (#40) with Ivan, Zach, Evan, Karl,