Monday 12.23.19

Warm Up:
Shoulder Circuit:
- Band Pull Aparts: Red Band x 13, 13, 12, 12
- 1-Arm DB High Pulls: 20x10, 30x10, 40x10, 50x1
- 1- Arm DB Press: 20x10, 30x10, 40x10, 50x1

Strength Training:
Reverse Grip Bench Press with Landmine Rows:
- Bench: 45x12, 95x10, 135x8, 185x6, 2010x 4x4
- Rows: 26x12, 51x11, 76x10, 101x9, 126x 4x8

Close Grip Bench Press with 1-Arm Landmine Rows:
- Bench: 210x 4x8
- Rows: 76x 4x8 each arm

Arms Superset:
- Skull Crushers: 78x 3x12
- Barbell Curls: 78x 3x12

Arms Finisher:
- Overhead Triceps Extensions: 45x 46 reps unbroken
- Reverse Curls: 35x 46 reps unbroken