Wednesday 8.23.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Supinated Grip Barbell Rows (3x5 or 15 reps):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 270x 4, 4, 4, 3

Barbell Rows (3x10 or 30 reps):
- 220x 9, 9, 9, 3

Landmine Rows with Band Face Pulls (3x15 or 45 reps):
- LMR:  130x 14, 14, 14, 3
- BFP:  Green and Orange x 14, 14, 14, 3

Behind the Back Barbell Shrugs with Front Raises (3x20 or 60 reps):
- BTBBBS:  320x 18, 18, 18, 6
- FR:  40 x 18, 18, 18, 6

Barbell Curls with Fat Gripz (3x20 or 60 reps):
- 70x 20, 20, 18, 2

EZ Bar Reverse Curls (3x25 or 75 reps):
- 30x 25, 25, 25