Wednesday 7.11.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Supinated Grip Barbell Rows (4x8):
- 45x13, 95x12, 135x11, 185x10, 225x9, 235x 7, 7, 7, 7

1-Arm Landmine Rows (4x10):
- 75x 10, 10, 10, 10 (80 next week)

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

Traps and Upper Back Giant Set (3x15):
- Trap Bar Shrugs:  300x 14, 14, 14
- DB High Pulls:  35's x 14, 14, 14
- Rear Delt DB Rows:  35's x 14, 14, 14

DB Curls (3x15):
- 35x 14, 14, 14 (one arm at a time)

Band Reverse Curls (100 reps):
- skipped for time