Saturday 11.24.18

Warm Up:
- No specific warm up

Strength Training:
Seated Machine Rows (supinated grip, 5x8), Band Dislocates, and No Money's (50 reps each):
- Rows:  50x13, 90x12, 140x11, 180x10, 230x9, 270x 5x8
- Dislocates:  Red Band x 5x10
- No Money's:  Red Band x 5x10

Lat Pull Downs (4x10) and Banded Face Pulls (50 reps):
- Pull Downss:  175x 4x10
- Face Pulls:  Green Band x 13, 13, 12, 12

Hammer Strength Shrugs (3x12) and Band Pull Aparts (100 reps):
- DB Shrugs:  140x 3x12
- Pull Aparts:  Red Band x 34, 33, 33

Wide Grip Barbell Front Raises:
- 45x 3x1:00

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

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