Wednesday 9.12.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Landmine Rows with Band Pull Aparts (5x8):
- Rows:  50x13, 75x12, 100x11, 125x10, 150x9, 175xx 7, 7, 7, 7
- BPA's: 13, 12, 11, 10, 9, 7, 7, 7, 7

Chin Ups and Banded Chin Ups (4x10 total) with Band Face Pulls (4x10):
- Chin Ups:  3, 3, 3, 3
- Banded Chin Ups:  7, 7, 7, 7
- Face Pulls:  10, 10, 10, 10

Behind the Back Barbell Shrugs and Band High Pulls (3x12):
- Shrugs:  315x 11, 11, 11
- High Pulls:  11, 11, 11

Incline 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)