Friday 7.20.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Barbell Rows (4x8):
- 45x13, 95x12, 135x11, 185x10, 225x9, 235x 8, 7, 7, 7
- Vacuum Trunk Twists:  5x20 in between warm up sets of rows

1-Arm Landmine Rows (4x10):
- 80x 10, 9, 9, 9

Fat Man Chin Ups (3x12):
- 0x 11, 10, 10

Traps and Upper Back Giant Set (3x15):
- Barbell Shrugs (Behind the Back):  300x 15, 14, 14
- 1-Arm DB High Pulls:  40x 15, 14, 14
- 1-Arm Overhead Shrugs:  40x 15, 14, 14

Crossbody Hammer Curls (50 reps) with Band Pull Aparts (100 reps):
- Curls: 40x 13, 12, 11, 7, 7
- BPA's:  Red Band x 26, 24, 22, 14, 14

Barbell Curls with Straight Arm Band Pulldowns (100 reps):
- Curls:  35x 25, 25, 25, 25 (40 next week)
- Pulldowns:  Orange CS Cord x 25, 25, Blue CS Cord x 25, 25