Monday 8.06.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Chest Supported Rows (5x8) and Vacuum Trunk Twists:
- Rows:  25x13, 45x12, 70x11, 90x10, 115x9, 135x 8, 7, 7, 7, 7
- Trunk Twists:  10x20

1-Arm Landmine Rows (4x10):
- 80x 10, 10, 10, 10

Supinated Grip Lat Pulldowns with Straight Arm Pulldowns (3x12 each):
- Lat Pulldowns:  170x 12, 150x12, 140x12 (3 second negatives)
- Straight Arm Pulldowns:  50x 12, 12, 12

Upper Back Superset (3x15):
- Behind the Back Shrugs:  300x 15, 15, 15
- DB High Pulls:  40x 15, 15, 15

Crossbody Hammer Curls with Band Face Pulls (50 reps each):
- Hammer Curls:  40x 14, 13, 12, 11
- Face Pulls:  Green Band x 14, 13, 12, 11

Barbell Curls with Band Pull Aparts (100 reps each):
- Curls:  45x 20, 19, 18, 17, 16, 10
- BPA's:  Blue Band x 20, 19, 18, 17, 17, 10