Wednesday 9.25.19

Warm Up:
Shoulder Warm Up:
- Band Pull Aparts: Red Band x 10x10
- 1-Arm DB High Pulls: 25x10, 30x10, 35x10, 40x10, 45x10

Strength Training:
Pull Ups and Band Face Pulls EMOM:
- Pull Ups: 3x2, 7x1
- Face Pulls: Blue Band x 10x10

Chest Supported DB Rows:
- Rows: 75's x 3x10, 70's x 2x10 (swith to barbell rows)

Traps and Upper Back:
- Behind the Back Barbell Shrugs: 320x 2x10, 315x 2x10
- Barbell Front Raises: 45x 4x10

KB Spider Curls:
- 35/26's x 7/5, 7/5, 6/6, 6/6

Conditioning:
Crossrope:
- Beginner Challenge Day 3