Wednesday 10.24.18

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Landmine Rows with Band Pull Aparts (5x8):
- Rows:  55x13, 80x12, 105x11, 130x10, 155x9, 180x 7, 7, 7, 7, 7
- BPA's: 13, 12, 11, 10, 9, 8, 8, 8, 8, 8

Pull Ups (4 sets) , Straight Arm Pulldowns (2x chin ups), and Band Face Pulls (3x chin ups):
- Pull Ups:  5, 4, 4, 4
- Pulldowns:  10, 8, 8, 8
- Face Pulls:  15, 12, 12, 12

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

Crossover Symmetry:
- 1 Round of Iron Scap

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

Reverse EZ Bar Curls:
- 40x 3x 1:00 sets with 1:00 rest