Friday 8.10.18

Warm Up:
- None really

Strength Training:
Chest Supported Row with Supinated Grip (40 reps) and Vacuum Trunk Twists:
- Rows:  25x13, 45x12, 70x11, 90x10, 115x9, 135x 8, 8, 8, 8, 8
- Trunk Twists:  10x20

Hammer Strength Iso-Lateral Rows with Parallel Grip (50 reps) and Face Pulls:
- Rows:  180x 10, 10, 10, 10, 10
- Face Pulls:  Green Band x 5x10

Wide Grip Lat Pulldowns with Straight Arm Pulldowns (60 reps of each):
- Lat Pulldowns:  130x 5x12
- Straight Arm:  55x 5x12

DB High Pulls and Overhead Shrugs (70 reps each):
- DB High Pulls:  40x 5x14
- Shrugs:  135x 5x14

DB Curls (80 reps) with Band Pull Aparts (100 reps):
- DB Curls:  30x 5x16
- Band Pull Aparts:  5x20