Thursday 2.01.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Barbell Rows (3x5):
45x10, 95x9, 135x8, 185x7, 225x6, 275x 5, 4, 4

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

Chin Ups (3x10 or 30 reps):
- Chins:  0x 9, 9, 8, 4

Ring Rows (3x15 or 45 reps):
- Rows:  0x 12, 12, 12, 9

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

Upper Back Superset (3x15 each):
- Barbell Shrugs:  275x 15, 14, 14
- Band Face Pulls:  Orange CS Cords x 15, 14, 14