Thursday 12.27.18

Warm Up:
- Dynamic mobility for shoulders
- Band Dislocates:  Red Band x 5x10
- Band Pull Aparts:  Red Band x 5x20
- Dips:  0x5, 10x4, 20x3, 30x2, 40x1

Volume/ Back-Off Training:
Dips and DB Lateral Raises (100 reps):
- Dips:  5x 1x10, 0x 9x10
- Lateral Raises:  30's x 1x10, 25's x 9x10

Triceps and Abs (100 reps):
- Skull Crushers:  71x 5x20
- Vacuum Trunk Twists:  5x20

Triceps Finisher:
- Reverse Grip Pushdowns:  Blue CS Cord x 16, 15, 14, 13, 12, 11, 10, 9 (left arm, then right)