Wednesday 9.18.19

Warm Up:
Upper Back and Rear Delt Circuit:
- Rear Delt Swings: 30's x 2x10, 25's x 8x10
- DB Face Pulls: 30's x 2x10, 25's x 8x10
- 1-Arm DB High Pulls: 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10, 55x5

Strength Training:
Pull Ups:
- 10:00 EMOM: 2x2, 8x1

Chest Supported DB Rows and Band Pull Aparts:
- Rows: 75's x 2x10, 70's x 6x10
- Band Pull Aparts: Red Band x 8x10

Traps and Upper Back:
- Behind the Back Barbell Shrugs: 320x 1x10, 315x 3x10
- Barbell Front Raises: 50x 2x10, 45x 2x10

KB Spider Curls:
- 35/26's x 7/5, 6/6, 6/6, 6/6