Saturday 9.23.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 35x 4, 60x 3, 85x 2, 110x 1, 55x 5, 5, 4, 1

Wide Grip Pull Ups (3x10 or 30 reps):
- 0x 9, 9, 8, 4

Superset #1 (3x15 or 45 reps each):
- Banded Parallel Grip Chin Ups:  14, 13, 13, 5
- Band Face Pulls:  Green+Red x 14, 13, 13, 5

Superset #2 (3x20 or 60 reps):
- Trap Bar Shrugs:  280x 19, 18, 18, 5
- Front Raises (Overhead):  40x 19, 18, 18, 5

Arms Superset (3x20 each, 1:00 rest):
- EZ Bar Reverse Curls:  40x 16, 16, 15, 7, 6
- DB Curls w/ Fat Gripz: 30x 16, 16, 15, 7, 6