Saturday 9.15.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Supinated Grip Barbell Rows with Band Pull Aparts (5x8):
- Rows:  45x13, 95x12, 135x11, 185x10, 225x9, 240x 7, 7, 7, 7, 7
- BPA's:  13, 12, 11, 10, 9, 7, 7, 7, 7, 7

Pull Ups, Banded Pull Ups, and Banded Face Pulls (4x10):
- Pull Ups:  3, 3, 3, 3
- Banded Pull Ups:  Green and Red x 7, 7, 7, 7
- Face Pulls:  Green Band x 10, 10, 10, 10

Behind the Back Barbell Shrugs (5x12) with Band High Pulls:
- Shrugs:  315x 11, 11, 11, 11, 11
- High Pulls:  Green Band x 11, 11, 11, 11, 11

DB Hammer Curls:
- 25x 3x 1:00 with 1:00 rest (one arm at a time)

Barbell Curls:
- 45x 3x 1:00