Upper Strength

Training: 

warm up with:
4-8x of each of the following:
 - push up
- wide grip push up
 - diamond push up
 - decline push up
 - finger tip push up
 - wrist push up

then, 

6 sets; 
10 barbell upright row
10 DB hammer curl + overhead press
10 bent over DB reverse fly
30-45 seconds farmer's hold
rest 1-2 minutes between each round

then, 

3 sets;
4-6 weight dips
30 sec weighted pull-up lock offs
rest 2-3 minutes between each set

then, 

75 DB floor press, not for time

Notes: 

Regular schedule today and tomorrow.  Close the weekend for New Year's, and open Monday at Fondren with a mega class at 11AM.  We'll resume the normal schedule on Tuesday.