Wednesday 9.04.19

Warm Up:
- DB Y Raises: 5's x 10, 10's x 10, 15's x 10, 20's x 10, 25's x 7
- Rear Delt Raises: 5's x 10, 10's x 10, 15's x 10, 20's x 10, 25's x 7
- Rear Delt Swings: 5's x 10, 10's x 10, 15's x 10, 20's x 10, 25's x 7

Strength Training:
Pull Ups:
- 10:00 EMOM: 1, 1, 1, 1, 1, 1, 1, 1, 1

Chest Supported Rows and Ring Face Pulls:
- Rows: 70x 10, 10, 10, 10, 10, 10, 10, 10
- Face Pulls: 0x 10, 10, 10, 10, 10, 10, 10, 10

1-Arm DB High Pulls:
- 45x 10, 10, 10, 10 (each arm)

Barbell Front Raises (100 reps):
- 25x 25, 25, 20, 15, 15

KB Spider Curls:
- 35's x 12, 35/36's x 7/5, 26's x 12, 12