Monday 12.16.19

Warm Up:
- Reverse Grip Bench Press: 45x12, 95x10, 135x8, 185x6
- Band Face Pulls: Green Band x 13, 13, 12, 12
- Landmine Rows: 50x12, 75x11, 100x10, 125x9

Strength Training:
Reverse Grip Bench Press with Landmine Rows:
- Bench: 209x 4x4
- Rows: 150x 4x8

Close Grip Bench Press with 1-Arm Landmine Rows:
- Bench: 209x 4x8
- Rows: 75x 4x8 each arm

Shoulders:
- 1-Arm DB High Pulls: 45/40x 1/9, 40x 2x10 each arm
- 1-Arm DB Presses: 5/40x 1/9, 40x 2x10 each arm
- Band Pull Aparts: Red Band x 3x10

Then...
- DB Lateral Raises: 15's x 45 reps unbroken

Tricep:
- Skull Crushers: 77x 3x12
Then...
- Overhead Triceps Extensions: 45x 45 reps unbroken

Biceps:
- Barbell Curls: 77x 12, 76 x 2x12
Then...
- Reverse Grip Barbell Curls: 35x 45 reps unbroken