Monday 1.08.18

Warm Up:
- Dynamic Mobility for shoulders
- Static stretching for pecs, lats, and t-spine
- Crossover Symmetry Iron Scap

Strength Training:
Barbell Rows (3x5 or 15 reps) and and Jump Rope:
- Rows:  45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 270x 5, 4, 4, 2
- Jump Rope:  50 jumps after each set of rows

Supinated Grip Barbell Rows (3x10 or 30 reps) and Jump Rope:
- Rows:  225x 10, 9, 9, 2
- Jump Rope:  50 jumps after each set of rows

Ring Rows (3x15 or 45 reps) and Jump Rope:
- Rows:  0x 11, 10, 9, 8, 7
- Jump Rope:  50 jumps after each set of rows

Barbell Shrugs and Face Pulls Superset (3x15 or 45 reps) and Jump Rope:
- Shrugs:  270x 15, 14, 14, 2
- Face Pulls:  Green + Red x 15, 14, 14, 2
- Jump Rope:  50 jumps after each set of rows

Jump Rope Total:  22 sets of 50 for 1100 total jumps.