Wednesday 9.05.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Barbell Rows with Band Pull Aparts (4x8):
- Rows:  60x12, 110x11, 150x10, 200x9, 240x 7, 7, 7, 7
- BPA's:  Blue Band x 12, 11, 10, 9, 7, 7, 7, 7

Landmine Rows with Band Face Pulls (4x10):
- Landmine Rows:  150x 9, 9, 9, 9
- Face Pulls:  9, 9, 9, 9

Straight Arm Pulldowns and Fat Man Chin Ups (3x12):
- Straight Arm Pulldowns:  Orange CS Cords x 12, 12, 12
- Fat Man Chin Ups:  0x 8, 7, 6 (move to first and do real chins next time)

Behind the Back Barbell Shrugs and Low Banded Face Pulls (3x12-15):
- Shrugs:  305x 13, 13, 12
- Face Pulls:  13, 13, 12

DB Curls:
- 25x 3x 1:00 sets with 1:00 rest (stay at this weight)

Reverse Barbell Curls:
- 35x 3x 1:00 sets with 1:00 rest (stay at this weight)