Shanker 11/29: GVT3 Upper 2 Cycle 1

Warmup
Jog 1/2 mile
Dynamic stretches
Hybrid Grip Foam Press (HGFP, w/ the half foam roll) 45x10; 95x10; 135x8; 155x6

HGFP (2-3 min breaks)
1) 185x5
2) 185x5
3) 185x5
4) 185x5
5) 185x5

Weighted Pullup (2-3 min breaks)
1) BW+15x10
2) BW+15x10
3) BW+15x10
4) BW+15x8
5) BW+15x9

Weighted Dip (2-3 min breaks)
1) BW+15x10
2) BW+15x10
3) BW+15x10
4) BW+15x10
5) BW+15x10

Wide Grip Cable Row (2-3 min breaks)
1)150x10
2)150x10
3)150x10
4)150x10
5)150x10

Hanging Windshield Wiper BWx12
Leg Raise+Reverse Crunch BWx24
Seated Russian Twist 25x22
Kneeling Cable Crunch 190x24