Friday 11.30.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Weighted Dips (5x8) with No Money's (50 reps) and Band Pull Aparts (100 reps):
- Dips:  0x13, 10x12, 15x11, 20x10, 25x9, 30x 5x8
- No Money's: Red Band x 5x10
- Band Pull Aparts:  Red Band x 5x20

Seated Military Press (4x10) with Ring Face Pulls (50 reps):
- Press:  120x 4x10
- Face Pulls:  0 x 13, 13, 12, 12

DB Lateral Raises:
- 3x 1:00 with 1:00 rest (35's x 10, 10, 10, then 15's to finish each set)

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

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

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