Friday 11.08.19

Warm Up:
1-Arm DB Press with Band Pull Aparts:
- DB Press: 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10, 55x10, 60x1
- Band Pull Aparts: Red Band x 10x10

Dip Warm Ups with Band Face Pulls:
- Dips: 0x6, 15x5, 30x4, 40x3, 50x2, 60x1
- Band Face Pulls: Green Babd x 17, 17, 17, 17, 16, 16

Strength Training:
Dips (4x4, then 4x8) with DB Lateral Raises (100 reps):
- Dips: 40 x 4x4
- Lateral Raises: 25's x 4x13
- Dips 0x 4x8
- Lateral Raises: 25's x 4x12

Overhead Triceps Extensions:
- 80x 4x12

Triceps Finisher:
- Elbows Out DB Extensions: 30's  x 40 reps unbroken (work up to 50, increasing by 1 rep)

Conditioning:
Tabata KB Swings:
- 70 lbs (did not keep track, just go as fast possible)