Upper body day: Monday, April 25

Warm up: Arm swings, 20 per side
Warm up: Arm wall raise, x20
Warm up: Scapular push ups, x20

Pull up, set 1:
Pancho: 5 close grip
The Marmot: 15 wide grip
Pull up, set 2:
Pancho: 2 close grip
The Marmot: 9 wide grip
Pull up, set 3:
Pancho: 2 close grip
The Marmot: 5 wide grip

Overhead Press, set 1:
Pancho: 45lbs x 8
The Marmot: 45lbs x 15
Overhead Press, set 2:
Pancho: 50lbs x 5
The Marmot: 55lbs x 15
Overhead Press, set 3:
Pancho: 50lbs x 3
The Marmot: 65lbs x 12

Push up/abs, set 1:
Pancho: 15 push ups; 50 bicycle crunch; 50 regular crunch
The Marmot: 30 push ups; 50 bicycle crunch; 50 regular crunch
Push up/abs, set 2:
Pancho: 15 push ups; 50 bicycle crunch; 50 regular crunch
The Marmot: 10 push ups; 50 bicycle crunch; 50 regular crunch
Push up/abs, set 3:
 Pancho: 20 push ups; 50 bicycle crunch; 50 regular crunch
The Marmot: 10 push ups; 50 bicycle crunch; 50 regular crunch

Cable row/plank, set 1:
Pancho: 110lb row x 15; 30 sec plank
The Marmot: 200lb row x 15; 30 sec plank
Cable row/plank, set 2:
Pancho: 120lb row x 15; 30 sec plank
The Marmot: 200lb row x 15; 30 sec arms forward plank
Cable row/plank, set 3:
 Pancho: 130lb row x 10; 30 sec arms forward plank
The Marmot: 200lb row x 10; 30 sec plank


Shoulder pulley, hard:
Pancho: 3 sets per side @10lbs x 15
The Marmot: 3 sets per side @25lbs x 15

Shoulder pulley, easy:

Pancho: 3 sets per side @25lbs x 15

The Marmot: 3 sets per side @ 35lbs x 15

Fat bar grip work, set 1:

Pancho: 5 sec hang

The Marmot: 10 pull ups, hang

Fat bar grip work, set 2:

Pancho: 10 sec hang

The Marmot: 3 pull ups, 20 sec hang

Fat bar grip work, set 3:

 Pancho: 10 sec hang

The Marmot: 3 pull ups, 15 sec hang

OK, formatting is a little weird here. Figuring it out.