Friday 11.16.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Weighted Dips (5x8), "No Money" External Rotations (50 reps) and  Band Pull Aparts (100 reps):
- Dips:  0x13, 10x12, 15x11, 20x10, 25x9, 30x 3x8, 25x 2x8
- No Money's:  Red Band x 5x10
- Pull Aparts: Red Band x 5x20

Overhead Press (4x10) with Band Face Pulls (50 reps):
- Press:  115x 10, 10, 10, 10
- Face Pulls:  Green Band x 13, 13, 12, 12

DB Lateral Raises:
- 3x 1:00 with 1:00 rest (30x 15, 15, 14, then 15's for the rest of each minute)

Overhead EZ Bar Extensions:
- 55x 3x 1:00 with 1:00 rest

Elbows Out DB Extensions:
- 30's x 3x 1:00 with 1:00 rest

Reverse Grip Pushdowns:
- Blue CS Cords: 3x 1:00 with 1:00 rest (kneeling)