Wednesday 11.21.18

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Landmine Rows (5x8) with Band Dislocates (50 reps) and No-Money's (50 reps):
- Rows:  55x13, 80x12, 105x11, 130x10, 155x9, 180x 4x8, 175x8
- Dislocates:  Red Band x 5x10
- No Money's: Red Band x 5x10

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

Behind the Back Barbell Shrugs (3x12) and Band High Pulls (50 reps):
- Shrugs:  325x 12, 12, 11
- High Pulls:  Green Band x 17, 17, 16

DB Curls:
- 25x 3x 1:00 sets with 1:00 rest (first two sets with Fat Gripz)

Reverse EZ Bar Curls:
- 45x 2x 1:00, 40x 1x1:00