Saturday 9.01.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Supinated Grip Barbell Rows with Band Pull Aparts (4x8):
- Rows:  60x12, 110x11, 150x10, 200x9, 240x 7, 7, 7, 7
- BPA's:  Blue Band x 12, 11, 10, 9, 7, 7, 7, 7

Landmine Rows with Band Face Pulls (4x10):
- Landmine Rows:  150x 9, 9, 9, 9
- Face Pulls:  Green Band x 9, 9, 9, 9

Straight Arm Pulldowns and Wide Grip Lat Pulldowns (3x12):
- Straight Arm Pulldowns:  50x 12, 12, 12 (60 next time)
- Lat Pulldowns:  135x 12, 12, 12 (140 next time)

Behind the Back Barbell Shrugs and Low Banded Face Pulls (3x12-15):
- Shrugs:  305x 13, 13, 12
- Face Pulls:  45x 13, 13, 12

Biceps Superset (50 reps each):
- Crossbody Hammer Curls:  40's x 15, 15, 10, 10
- EZ Bar Curls:  45x 15, 15, 10, 10