Wednesday 9.20.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Barbell Rows (3x5):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 4, 4, 2

Supinated Grip Barbell Rows (3x10):
- 225x 10, 8, 8, 4

Landmine Rows with Band Face Pulls (3x15 each, 1:00 rest):
- LMR:  140x 15, 12, 12, 6
- BFP:  Green + Red x 15, 12, 12, 6

Behind the Back Barbell Shrugs, Overhead Shrugs, and Front Raises (3x15 each, 1:00 rest):
- BTBBBS:  225x 15, 12, 12, 6 (no straps)
- OHS:  135x 15, 12, 12, 6
- FR:  45x 15, 12, 12, 6

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