Saturday 6.29.19

Upper Body Pull day

Warm Up:
- Dynamic shoulder mobility

Strength Training:
Chin Ups (5x8):
- 0x 7, 6, 6, 6, 6

Seated Cable Rows (5x10):
- 175x 5x10 (neutral, shoulder width grip)

Single Arm DB High Pulls (5x12):
- 45x 12, 40x 4x12 (each arm)

Upper Back Super Set (5x12):
- Rear Delt Raises: 22.5's x 5x12
- Rear Delt DB Rows: 22.5's x 5x12

Barbell Spider Curls (5x14):
- 55x 14, 50x 4x14

Conditioning:
- KB Swings:  70x 50 reps unbriken
- Eliptical Machine: 10:00 of backward pedaling (2:00 at level 18, 8:00 at level 17)