Saturday 12.01.18

Warm Up:
- No specific warm up

Strength Training:
Seated Machine Rows (supinated grip, 5x8), No Money's, and Band Pull Apart:
- Rows:  55x13, 95x12, 145x11, 185x10, 235x9, 275x5, 200x 11, 8, 8, 8
- No Money's:  Red Band x 5x10
- Band Pull Aparts:  Red Band x 5x 20

Lat Pull Downs (4x10) and Banded Face Pulls (50 reps):
- Pull Downs:  180x 1x10, 175x 3x10
- Face Pulls:  Green Band x 13, 13, 12, 12

Hammer Strength Shrugs and Wide Grip Barbell Front Raises (3x12):
- Shrugs:  185x 3x12
- Front Raises:  45x 3x12

Alternating Crossbody Hammer Curls (3x12):
- 40's x 3x12

Standing Barbell Curls:
- 100x 3x6