Friday 11.23.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Weighted Dips (5x8) with Band Dislocates (50 reps) and "No Money" External Rotations (50 reps):
- Dips:  0x13, 10x12, 15x11, 20x10, 25x9, 30x 4x8, 25x 1x8
- Dislocates:  Red Band x 5x10
- No Money's: Red Band x 5x10

Seated Military Press (4x10) with Band Pull Aparts (100 reps):
- Press:  120x 2x10, 115x 2x10
- Pull Aparts:  Red Band x 4x25

Bradford Presses:
- 45x 1:00 with 1:00 rest

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

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

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