Tuesday 12.19.17

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

Strength Training:
Chest and Back Superset #1 (3x5):
- Bench Press:  45x13, 95x11, 135x9, 185x7, 225x5, 275x3, 315x1, 262.5x 5, 4, 4 (3-sec negatives)
- Barbell Rows: 45x13, 95x11, 135x9, 185x7, 225x5, 275x3, 315x1, 262.5x 5, 4, 4

Chest and Back Superset #2 (3x10):
- Dips:  0x 10, 9, 9 (controlled negatives)
- Ring Rows:  0x 10, 9, 9 (rings hip height, feet on a bench)

Traps and Upper Back Superset (3x15):
- Barbell Shrugs (behind the back):  262.5x 15, 14, 14
- Band Face Pulls:  Greeen and Red Band x 15, 14, 14

Shoulders Superset (3x20):
- DB Lateral Raises:  30x 20, 19, 19
- Band Pull Apart:  Blue Band x 20, 19, 19