Wednesday 9.13.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Barbell Rows (3x5):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 4, 4, 4, 3

Supinated Grip Barbell Rows (3x10):
- 225x 8, 8, 8, 6

Landmine Rows with Band Face Pulls (3x15 each, 1:00 rest):
- LMR:  140x 12, 12, 12, 9
- BFP:  Green + Red x 12, 12, 12, 9

Behind the Back Barbell Shrugs, Overhead Shrugs, and Front Raises (3x15 each, 1:00 rest):
- BTBBBS:  225x 12, 12, 12, 9 (no straps)
- OHS:  135x 12, 12, 12, 9
- FR:  45x 12, 12, 12, 9

Arms Superset (3x20 each, 1:00 rest):
- EZ Bar Reverse Curls:  40x 16, 16, 13, 8, 7
- DB Curls w/ Fat Gripz:  30x 16, 16, 13, 8, 7