Friday 9.21.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Standing Press (4x5) with Band Pull Aparts:
- Press:  45x10, 75x9, 100x8, 120x7, 140x6, 160x 5, 5, 5, 5 (switch to DB Presses)
- Pull Aparts: 20, 18, 16, 14, 12, 10, 10, 10, 10

Weighted Dips (4x10) with Banded Face Pulls (4x10):
- Dips:  25x 9, 9, 9, 9
- Face Pulls:  10, 10, 10, 10

DB Lateral Raises:
- 3x 1:00 with 1:00 rest (30 to failure, then 15 for the rest of each minute)

Overhead EZ Bar Extensions:
- 50x 3x 1:00 with 1:00 rest

Overhead Elbows Out DB Extensions:
- 25x 3x 1:00 with 1:00 rest

Cable Reverse Grip Pushdowns:
- Red CS Cord: 3x 1:00 with 1:00 rest each arm