Thursday 1.11.18

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

Strength Training:
Weighted Chin Ups (3x5) with Jump Rope:
- 0x5, 25x4, 50x3, 75x2, 100x1-ish, 50x 5, 4, 4
- Jump Rope:  Sets of 50 single jumps after each set

Wide Grip Pull Ups (3x10 or 30 reps total) and Jump Rope:
- 0x 8, 8, 6, 5, 3
- Jump Rope:  Sets of 50 single jumps after each set

Ring Rows (3x15 or 45 reps total) and Jump Rope:
- 0x 11, 11, 10, 7, 6
- Jump Rope:  Sets of 50 single jumps after each set

Upper Back Superset (3x15 each) with Jump Rope:
- Behind the Back Shrugs:  270x 15, 14, 14
- Band Face Pulls:  Green + Red x 15, 14, 14
- Jump Rope:  Sets of 50 single jumps after each set

Jump Rope Total:  21 sets of 50 for 1050 total jumps