Sunday 11.19.17

Warm Up:
- Dynamic mobility and band drills for shoulder and spine

Strength Training:
Shoulder Press (3x5):
- 45x10, 95x8, 135x6, 155x4, 185x 2, 210x1, 175x 5, 5, 5
- Band Face Pulls between sets with Green Band (same sets and reps)

1-Arm DB Press (3x10):
- 70x 8, 8, 8, 6
- Band Face Pulls between sets with Green Band (same sets and reps)

Seated Behind the Neck Military Press (3x15):
- 115x 15, 15, 15
- Band Face Pulls between sets with Green Band (same sets and reps)

Triceps and Shoulders Superset #1 (3x15):
- Overhead DB Extensions:  35x 13, 13, 13, 6
- DB Lateral raises:  25x 13, 13, 13, 6

Triceps and Shoulders Superset #2 (3x25):
- Reverse Grip Cable Pushdowns:  110x 25, 25, 25
- Band Pull Aparts:  Red Band x 25, 25, 25