Saturday 8.18.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Chest Supported Rows Rows with Band Pull Aparts (4x8):
- Rows:  25x13, 45x12, 70x11, 90x10, 115x9, 135x 8, 8, 8, 7
- BPA's:  Blue Band x 13, 12, 11, 10, 9, 8, 8, 8, 7

Single Arm Landmine Rows with Band Face Pulls (4x10):
- Landmine Rows:  85x 9, 9, 9, 9
- Face Pulls:  Green Band x 9, 9, 9, 9

Straight Arm Pulldowns and Supinated Grip Lat Pulldowns (4x12):
- Straight Arm Pulldowns:  50 x 12, 12, 12, 12
- Lat Pulldowns:  150x 11, 11, 11, 11

Behind the Back Barbell Shrugs and DB High Pulls (3x12-15):
- Shrugs:  305x 12, 12, 12
- High Pulls:  45x 12, 12, 12

Biceps Superset (50 reps each):
- DB Curls:  40's x 14, 13, 12, 11
- EZ Bar Reverse Curls:  40x 14, 13, 12, 11