Wednesday 10.23.19

Warm Up:
Pull Ups with Band Pull Aparts (10:00 EMOM):
- Pull Ups: 6x2, 4x1
- Band Pull Aparts: Red Band x 10x10

Strength Training:
Supinated Grip Barbell Row Warm Ups and Band Face Pulls:
- Rows: 45x12, 95x13, 135x11, 185x9
- Face Pulls: Green Band x 13, 13, 12, 12

Supinated Grip Barbell Row Work Sets:
- 225x 5x8

Upper Back Superset:
- Behind the Back Barbell Shrugs: 325x 2x10, 320x 2x10
- Front Plate Raises: 45x 4x10

Upper Back/ Rear Delt Superset:
- 1-Arm DB High Pulls: 45x 4x10
- Rear Delt DB Swings: 30's x 4x10

Lean Away DB Curls:
- 35x 14, 13, 13

Biceps Finisher:
- Reverse Grip EZ Bar Curls: 30x40 reps unbroken