Sunday 12.30.18

Warm Up:
- Band Dislocates:  Red Band x 5x10
- Band Pull Aparts: Red Band x 5x20
- Vacuum Trunk Twists:  5x20
- 1-Arm DB Press:  30x5, 40x4, 50x3, 60x2, 70x1

Volume/ Deload Training:
Arnold Presse and DB Lateral Raise Superset (100 reps each):
- Arnold Press:  50's x 5x10, 45's x 3x10, 40's x 2x10
- Lateral Raise:  25's x 5x10, 22.5's x 3x10, 20's x 2x10

Overhead DB Extensions (100 reps):
- 30's x 16, 15, 14, 13, 12, the  25's x 11, 10, 9

Freemotion 1-Arm Reverse Grip Pushdowns (100 reps):
- 20x 16, 15, 14, 13, 12, 11, 10, 9