Saturday 11.17.18

Warm Up:
- No specific warm up

Strength Training:
Chest Supported Rows (supinated grip), Band Dislocates, and No Money's (50 reps each):
- Rows:  35x13, 55x12, 80x11, 100x10, 125x9, 145x 3x8, 140x 2x8
- Dislocates:  Red Band x 5x10
- No Money's:  Red Band x 5x10

Pull Ups, Banded Face Pulls (50 reps), and Band Pull Aparts (100 reps):
- Pull Ups:  6, 5, 5, 5
- Face Pulls:  Green Band x 13, 13, 12, 12
- Pull Aparts:  Red Band x 4x25

DB Shrugs, Smith Machine Overhead Shrugs, and Overhead Front Raises (3x12 each):
- DB Shrugs:  140x 3x12
- OH Shrugs:  185x 3x12
- Front Raises:  45x 3x12

Incline DB Hammer Curls with Fat Gripz:
- 22.5's x 3x 1:00

Standing Barbell Curls with Fat Gripz:
- 55x 1:00, 50x 2x1:00