Friday 2.10.17

Warm Up:
- Dynamic shoulder mobility
- Band "no money" pull aparts
- Band shoulder dislocates

Strength Training:
Warm Up Sets:
- Reverse Grip/ Close Grip Bench Press:  45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3
- Row / Supinated Grip Row:  45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3

Superset #1 (3x5):
- Close Grip Bench Press: 275x 4, 4, 4
- Barbell Row: 275x 4, 4, 4

Superset #2 (3x10):
- Reverse Grip Bench Press: 205x 9, 9, 9
- Supinated Grip Barbell Row: 205x 9, 9, 9

Superset #3 (3x15 or 45 total reps):
- Skull Crushers:  110x 14, 14, 14, 3
- Standing DB Curls w/ Fat Gripz:  40x 13, 13, 13, 6

Recovery:
- Band Push Downs:  Green Band x 50 (45-5)
- Band Curls:  Green Band x 50 (45-5)
- Band Face Pulls:  Green Band x 50 (45-5)