Saturday 8.25.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Chest Supported Rows Rows with Band Pull Aparts (4x8):
- Rows:  25x13, 45x12, 70x11, 90x10, 115x9, 135x 8, 8, 8, 8 (add 5 lbs next time)
- BPA's:  Blue Band x 13, 12, 11, 10, 9, 8, 8, 8, 8

Hammer Strength Rows with a parallel grip with Band Face Pulls (4x10):
-  Rows:  180x10, 200x10, 220x10, 240x10
- Face Pulls:  Green Band x 10, 10, 10, 10

Straight Arm Pulldowns and Supinated Grip Lat Pulldowns (3x12):
- Straight Arm Pulldowns:  50 x 12, 12, 12
- Lat Pulldowns:  150x 12, 11, 11

Behind the Back Barbell Shrugs and Low Band Face Pulls (3x12-15):
- Shrugs:  305x 13, 12, 12
- Face Pulls:  Green Band x 13, 12, 12

Biceps Superset (50 reps each):
- DB Curls:  40's x 14, 14, 13, 9
- EZ Bar Reverse Curls:  40x 14, 14, 13, 9