Monday 9.24.18

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (4x5) and Band Pull Aparts (double reps of bench):
- Bench:  45x10, 95x9, 135x8, 185x7, 225x6, 270x 5, 4, 4, 4
- Pull Aparts:  20, 18, 16, 14, 12, 10, 8, 8, 8

Shoulder Presses and Band Face Pulls (4x10):
- Presses:  95x 10, 10, 10, 10 (100 next time)
- Face Pulls:  10, 10, 10, 10

Lateral Raises (3x1:00 sets with 1:00 rest):
- 30'sx max reps, then 15's to finish each set

DB Skull Crushers (3x 1:00 sets with 1:00 rest):
- 30x 3x 1:00 (stay at this weight)

Elbows Out DB Extensions (3 x 1:00 sets with 1:00 rest):
- 30x 3x 1:00 (stay at this weight)

Reverse Grip Cable Pushdowns (3x1:00 sets with 1:00 rest):
- Red CS Cords