Wednesday 11.06.19

Warm Up:
Shoulder Warm Up:
- 1-Arm DB High Pulls: 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10, 55x10, 60x1
- Band Face Pulls: Green Band x 5x10
- Band Pull Aparts: Red Band x 5x10

Strength Training:
Chin Ups (10:00 EMOM):
- 7x2, 3x1

Supinated Grip Barbell Rows with Rear Delt DB Swings:
- Rows: 205x 4x8
- Rear Delt Swings: 25's x 13, 13, 12, 12

Behind the Back Barbell Shrugs with Rear Delt Barbell Rows:
- Shrugs: 295x 4x10
- Rows: 45x 13, 13, 12, 12

Crossbody Hammer Curls:
- 40x 4x 2x12, 35x 2x12 (one arm at a time)

Biceps Finisher:
- Barbell Curls: 45x 40 reps unbroken (work up to 50, increasing by 1 rep)