Friday 10.20.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 45x11, 95x19, 135x 9, 185x8, 225x7, 275x6, 290x 5, 4, 4
- Band Pull Aparts between sets

Slingshot Bench Press (3x10):
- 290x 9, 8, 8
- Band Pull Aparts between sets

Triceps Circuit (3x12 each):
- Dips: 0x 10, 9, 8
- Skull Crushers: 80x 10, 9, 8
- Elbows Out DB Extensions:  35x 10, 9, 8
- Band Pull Aparts:  30, 27, 24 (red band)

Shoulder Superset (:45):
- DB Lateral Raises:  30x 15, 15, 15
- Barbell Overhead Hold:  60x :45, :45, :45

Tricep Finisher (3x25, :30 rest):
- Reverse Grip Skull Crushers:  55x 20, 20, 20