Neighborhood Ninja!

1/20/14
Press
165 x 3
175 x 3
185 x 7

BTN Seated Press
95 x 10, 10, 10

Seated DB Press
65 x 8, 8, 8, 8
superset with
Hammer Strength Preacher Curl
90 x 6, 6, 6, 6

DB Lateral Raises
50 x 5, 5, 5 then immediately 25 x 10, 10, 10

BB Curls
90 x 10, 10, 10

Conditioning
KB Swing Workout 4
24kg x 50, 50, 50, 50, 50
15 DB Lateral Raises between each set
24kg x 30, 30, 30, 30, 30
10 DB Curls between each set
24kg x 20, 20, 20, 20, 20 (EMOM)