Friday 10.26.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Weighted Dips (5x8) with Band Pull Aparts:
- Dips:  0x13, 10x12, 15x11, 20x10, 25x9, 30x 7, 7, 7, 7, 7
- Pull Aparts: 26, 24, 22, 20, 18, 14, 14, 14, 14, 14

Overhead Press (4x10) with No Money External Rotations (4x10):
- Press:  115x 10, 9, 9, 9
- No Money's:  10, 10, 10, 10

DB Lateral Raises:
- 3x 1:00 with 1:00 rest (30x 14, 14, 13, then 6-way raises with 10's for the rest of each minute)

Overhead EZ Bar Extensions:
- 55x 3x 1:00 with 1:00 rest

Elbows Out DB Extensions:
- 30's x 3x 1:00 with 1:00 rest

Reverse Grip Pushdowns:
- Blue CS Cords: 3x 1:00 with 1:00 rest (kneeling)