Saturday 12.16.17

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 35x 4, 70x 3, 105x 1, 60x 5, 4, 4, 2

Pull Ups (3x10 or 30 reps):
- 0x 10, 8, 7, 5

Hammer Strength Pull Downs (parallel grip, 3x15 or 45 reps each):
- 140x 15, 15, 115

Upper Back Superset (3x15 or 45 reps each movement):
- Overhead Shrugs (Smith Machine):  190x 12, 12, 12, 6
- DB Shrugs:  140x 12, 12, 12, 6

Cable Face Pulls (3x20 or 60 reps):
- 100x 18, 18, 18, 6