Thursday 11.23.17

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (120%, then 3x10):
- 45x8, 95x7, 135x6, 185x5, 225x4, 275x3, 315x2, 354x1 (w/ Slingshot), 230x 10, 10, 10
- Face Pulls:  Orange CS Band x 8, 7, 6, 5, 4, 3, 2, 1, 10, 10, 10
- KB Swings:  70x 10 after each set

Dips (3x15):
- 0 x 15, 15, 15
- Face Pulls:  15, 15, 15
- KB Swings:  70x 10 after each set

Push Ups (narrow grip, 3x15):
- 0 x 15, 15, 15
- Face Pulls:  15, 15, 15
- KB Swings:  70x 10 after each set

Triceps (3x20 each):
- Elbows Out DB Extensions:  40x 20, 20, 20
- Seated Reverse Grip Pulldowns:  Red CS Band x 20, 20, 20
- Seated Face Pulls:  Orange CS Band x 20, 20, 20
- KB Swings:  70x 10 after each set

Shoulders (3x25):
- DB lateral Raises:  20x 25, 25, 25
- Band Reverse Flyes:  Yellow CS Band x 25, 25, 25
- KB Swings:  70x 10 after each set

*23 total sets of kb swings (230 reps)