Tuesday 7.11.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Barbell Row/ Supinated Grip Barbell Row Warm Ups:
- 45x 10/10, 95x 9/9, 135x 8/8, 185x 7/7, 225x 6/6

Barbell Rows (3x5 or 15 reps):
- 260x 5, 5, 5

Supinated Grip Barbell Rows (3x10 or 30 reps):
- 210x 10, 10, 10

Traps Superset (3x15 or 45 reps):
- Behind the Back Barbell Shrugs:  325x 15, 15, 14
- Face Pulls w/ Pull Apart:  Green and Orange x 15, 15, 14

Alternating DB Curls w/ Fat Gripz and Push Ups (3x15 or 45 reps):
- 45x 12, 12, 12, 9
- Push Ups:  12, 12, 12, 9

Barbell Curls w/ Fat Gripz and Push Ups (3x15 or 45 reps):
- 75x 12, 12, 11, 12, 9
- Push Ups:  12, 12, 12, 9

EZ Bar Reverse Curls and Push Ups (3x15 or 45 reps):
- 60x 12, 12, 12, 9
- Push Ups:  12, 12, 12, 9