Wednesday 1.17.18

Warm Up:
- Dynamic mobility for shoulders and spine
- Static stretching for pecs, lats, and t-spine
- Crossover Symmetry Iron Scap (skipped, forgot the cords)

Strength Training:
Supinated Grip Barbell Rows (3x5) with Jump Rope:
- Rows:  45x10, 95x9, 135x8, 185x7, 225x6, 270x 5, 5, 4
- Jump Rope:  A set of 55 jumps after each set of rows

Pull Ups (3x10 or 30 reps) with Jump Rope:
- Pull Ups:  0x 8, 8, 7, 4, 3
- Jump Rope:  A set of 55 jumps after each set of chins

Ring Rows (3x15 or 45 reps) with Jump Rope:
- Rows:  0x 11, 11, 11, 6, 6
- Jump Rope:  A set of 55 jumps after each set of rows

Upper Back Superset (3x15 each) with Jump Rope:
- Behind the Back Barbell Shrugs:  270x 15, 15, 14
- Band Face Pulls:  Green + Red x 15, 15, 14
- Jump Rope:  A set of 55 after each superset

Jump Rope Total:  21 sets of 55 for 1155 total jumps