Tuesday 8.21.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Supinated Grip Barbell Rows with Band Pull Aparts (4x8):
- Rows:  55x12, 105x11, 145x10, 195x9, 235x 8, 8, 8, 8
- BPA's:  Blue Band x 12, 11, 10, 9, 8, 8, 8, 8

Single Arm Landmine Rows with Band Face Pulls (4x10):
- Landmine Rows:  75x 10, 10, 10, 10 (switch to the 2-arm version at work for time's sake)
- Face Pulls:  Green Band x 10, 10, 10, 10

Straight Arm Pulldowns and Fat Man Pull Ups (3x12):
- Pulldowns:  Orange CS Cord x 12, 12, 12
- Pull Ups:  0x 7, 7, 6

Behind the Back Barbell Shrugs and Low Banded Face Pulls (3x12-15):
- Shrugs:  305x 12, 12, 12, 9
- Face Pulls:  45x 12, 12, 12, 9

Biceps Superset (50 reps each):
- Crossbody Hammer Curls:  40's x 15, 14, 13, 8
- Barbell Curls:  45x 15, 14, 13, 8