Neighborhood Ninja!

2/13/14

Bench
250 x 3
260 x 3
275 x 9
290 x 1
305 x 1
315 x 1, 1

Dips
90 x 10
115 x 9
90 x 9

Cable Fly
13, 10, 10
superset with
Wide Push Up
12, 11, 10

Triceps Push Down
10, 10, 10, 10, 10, 10 (emom)

S Machine Close Grip Floor Press
105 x 10, 10, 10, 10

BB OH Triceps Extensions
75 x 10, 10, 10

Conditioning
20 reps of:
- KB Swing (24kg)
- KB Snatch (24kg)
- KB Clean (24kg)
- KB Swing (24kg)
- 2KB Clean (24kg)
*50 jump ropes between each

40 x KB Swing (24kg)
30 x KB Clean (24kg)
20 x KB Snatch (24kg)
10 x KB Swing (32kg)
*50 jump ropes between each

50 x KB Clean (24kg)
50 x KB Swing (24kg)

Abs