Saturday 8.12.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 25x 4, 50x 3, 75x 2, 100x 1, 50x 5, 4, 4, 2

Wide Grip Pull Ups (3x10 or 30 reps):
- 0x 7, 7, 7, 7, 2

Superset #1 (3x15 or 45 reps each):
- Lat Pulldowns (parallel grip):  160x 14, 14, 13, 4
- Band Face Pulls:  Green+Orange x 14, 14, 13, 4

Superset #2 (3x20 or 60 reps):
- DB Shrugs:  125x 20, 20, 16, 4
- Front Plate Raises (Overhead):  35x 20, 20, 16, 4

Seated Incline DB Curls with Fat Gripz (60 reps):
- 30x 18, 17, 16, 9

Cable Reverse Curls with Push Ups (3x25 or 75 reps):
- CRC:  30x 25, 25, 20, 5
- PU:  25, 25, 20, 5