Sunday 2.12.17

Warm Up:
- Dynamic Shoulder Stretching
- Crossover Symmetry Activation
- Band No-Money Extensions

Strength Training:
Superset #1 (3x4-5):
- Weighted Chin Ups: 0x5, 25x 4, 45x 3, 65x 2, 85x 1, 42.5x 5, 4, 4
- Weighted Dips: 0x5, 30x 4, 60x 3, 90x 2, 120x 1, 85x 5, 4, 4

Superset #2 (3x9-10):
- Ring Rows:  9" above foot level x 10, 9, 9
- Weighted Dips:  42.5x 10, 9, 9

Superset #3 (3x13-15, or 45 reps total):
- Hammer Curls w/ Fat Gripz:  40x 14, 13, 13, 5
- Standing Overhead Barbell Extension:  105x 15, 14, 14, 2

Recovery:
- Band Curl:  45x 50 (46-4)
- Band Push Downs:  Green x 50 (46-4)
- Band Face Pulls:  Green x 50 (46-4)