13hr Day! Gotta Love It

5:50am-7:15pm Work Day!

P.M:

Warmup: 200 kicks(front, side, roundhouse)
Dead Lift: 135lbs x 10, 185lbs x 6, 205lbs x 6, 225lbs x 6
Push Jerks?(the one you jump to lift the weight): 95lbs x10: 3 sets

Pretty Muscles:

Shoulder Press: 40lbs x 10, 45lbs x 10, 45lbs x 8
Rev Fly: Superset: 20lbs x 10 and 13lbs x10, 20lbs x 8 and 13lbs x 9
Front Single Arm Raises: 20lbs x10: 2 sets
Lateral Sing Arm Raises: 15lbs x 10: 2 sets
Single Arm Rows: 40lbs x10: 2 sets

Chibata: 20sec on and 10sec rest for 8 rounds
1. Pullup
2. Exploding Pushups
3. Situps on a Bosu ball: 8lbs
4. Towel Hang
5. Lower Ab Roll Ups on a Bosu Ball

Stretch: 15min