Saturday 10.27.18

Warm Up:
- No specific warm up

Strength Training:
Chest Supported Rows (supinated grip) with Band Pull Aparts (100 reps:
- Rows:  35x13, 55x12, 80x11, 100x10, 125x9, 145x 7, 7, 7, 7, 7
- BPA's:  13, 12, 11, 10, 9, 9, 9, 9, 9, 9

Pull Ups, Straight Arm Pulldowns (2x pull-ups), and Banded Face Pulls (3x pull ups):
- Pull Ups:  5, 5, 4, 4
- Pulldowns:  Orange CS cords x 10, 10, 8, 8
- Face Pulls:  Green Band x 15, 15, 12, 12

Behind the Back Barbell Shrugs with Band High Pulls (3x12):
- Shrugs:  320x 12, 12, 11
- High Pulls:  Green Band x 12, 12, 12

Crossover Symmetry Iron Scap:
- 1 round

Incline DB Hammer Curls:
- 25x 3x 1:00 with 1:00 rest

Standing Barbell Curls:
- 50x 3x 1:00 with 1:00 rest