Saturday 11.03.18

Warm Up:
- No specific warm up

Strength Training:
Chest Supported Rows (supinated grip), Band Dislocates, and Band Pull Aparts (100 reps each):
- Rows:  35x13, 55x12, 80x11, 100x10, 125x9, 145x 8, 7, 7, 7, 7
- Dislocates:  Red Band x 10x10
- Band Pull Aparts:  Red Band x 10x10

Pull Ups, No Money's, and Banded Face Pulls (50 reps):
- Pull Ups:  5, 5, 5, 4
- No Money's:  Red Band x 13, 13, 12, 12
- Face Pulls:  Green Band x 13, 13, 12, 12

Behind the Back Barbell Shrugs (3x12) with Band High Pulls (50 reps):
- Shrugs:  320x 12, 12, 12
- High Pulls:  Green Band x 17, 17, 16

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

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