Friday 1.26.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Barbell Rows (3x5):
45x10, 95x9, 135x8, 185x7, 225x6, 275x 4, 4, 4

Single Leg Calf Raises:
- 0x 5, 5, 5, 5, 5, 5, 5, 5 (each leg, superset with rows)

Chin Ups (3x10 or 30 reps):
- Chins:  0x 9, 8, 8, 5

Ring Rows (3x15 or 45 reps):
- Rows:  0x 12, 11, 11, 5, 5

Standing Calf Raises:
0x 15, 15, 15, 15, 15, 15, 15, 15, 15 (superset with chin ups and ring rows)

Upper Back Superset (3x15 each):
- Barbell Shrugs:  275x 14, 14, 14
- Band Face Pulls:  Orange CS Cords x 14, 14, 14