Monday 1.29.18

Warm Up:
- Crossover Symmetry Iron Scap

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

Single Leg Standing Calf Raises:
- 0x 6, 5, 5, 5, 5, 5, 5, 5 (superset with rows)

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

Ring Rows (3x15 or 45 reps):
- Rows:  0x 12, 12, 11, 10

Standing Calf Raises:
- 0x 16, 15, 15, 15, 15, 15, 15, 15 (superset with pull ups and ring rows)

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