Tuesday 1.02.18

Warm Up:
- Dynamic Mobility for shoulders
- Crossover Symmetry Activation
- Single Arm High Pulls:  20x 3x20 for each arm

Strength Training:
Barbell Rows and Serratus Crunches Superset:
- Rows:  45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 270x 4, 4, 4
- Serratus Crunches:  60 x 8, 8, 8, 8, 8, 8, 8, 8

Supinated Grip Barbell Rows and Reaching Sit Ups Superset:
- Rows:  225x 9, 9, 9
- Sit Ups:  30x 8, 8, 8

Barbell Shrugs and Face Pulls Superset:
- Shrugs:  270x 14, 14, 14
- Face Pulls:  Orange CS Bands x 14, 14, 14

Finisher Circuit:
10:00 AMRAP (rows to failure, then match reps of the other movements):
- Ring Rows:  7, 6, 5, 5, 6, 6, 5
- ATYT:  7, 6, 5, 5, 6, 6
- 4-Count Flutter Kicks:  7, 6, 5, 5, 6, 6
Score:  35 reps of each + 5 rows