Neighborhood Ninja!

1/23/14

Bench
245 x 3
255 x 3
270 x 6
225 x 6, 6, 5, 4 (emom)

Dips
45 x 10
70 x 10, 10, 8
45 x 9, 8

Cable Fly
12, 12, 12, 12
superset with
Pushups
10, 10, 10, 10

Cable Push Down
10, 10, 10, 10, 10 (emom)

Close Grip Bench
135 x 10, 10, 9, 9

Skull Crushers
75 x 10, 10, 10

Calf Press
5 plates.  20 reps emom for 5 minutes.

Conditioning
KB Swing Workout #6
5 Rounds:
24kg x 40-30-20-10 swings
jump ropes between each set. elevation mask set at 12,000