Wednesday 6.14.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Barbell Row/ Supinated Grip Barbell Row Warm Ups:
- 45x 10/10, 95x 9/9, 135x 8/8, 185x 7/7, 225x 6/6

Barbell Rows (3x5 or 15 reps):
- 260x 4, 4, 4, 3

Supinated Grip Barbell Rows (3x10 or 30 reps):
- 210x 9, 9, 9, 3

Traps Superset (3x15 or 45 reps):
- Behind the Back Barbell Shrugs:  325x 13, 13, 13, 6
- Face Pulls w/ Pull Apart:  Green Band x 13, 13, 13, 6

Alternating DB Curls w/ Fat Gripz and Push Ups (3x15 or 45 reps):
- 45x 12, 11, 10, 9, 3
- Push Ups:  12, 11, 10, 9, 3

Barbell Curls w/ Fat Gripz and Push Ups (3x15 or 45 reps):
- 70x 15, 14, 13, 3
- Push Ups:  15, 14, 13, 3

EZ Bar Reverse Curls and Push Ups (3x15 or 45 reps):
- 60x 12, 11, 10, 9, 3
- Push Ups:  12, 11, 10, 9, 3