Wednesday 10.11.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Barbell Rows (3x5):
- 45x 11, 95x 10, 135x 9, 185x 8, 225x 7, 275x 6, 280x 5, 4, 3, 3

Supinated Grip Barbell Rows (3x10):
- 230x 10, 8, 6, 6

Landmine Rows with Band Face Pulls (3x15 each, 1:00 rest):
- LMR:  145x 15, 112, 12, 9
- BFP:  Green + Red x 15, 12, 12, 9

Behind the Back Barbell Shrugs, Overhead Shrugs, and Front Raises (3x15 each, 1:00 rest):
- BTBBBS:  280x 15
- OHS:  140x 15
- FR:  50x 15

**Got called away for work after the first set of the shrug circuit**

Arms Superset (3x20 each, 1:00 rest):
- EZ Bar Reverse Curls:  40x Did not do
- DB Curls w/ Fat Gripz:  30x Did not do