Saturday 11.23.19

Warm Up:
Dips and Band Pull Aparts:
- Dips: 0x12, 15x10, 30x8, 40x6
- Band Pull Aparts: Red Band x 13, 13, 12, 12

Strength Training:
Weighted Dips (4x4) and Band Face Pulls:
- Dips: 50x 1x4, 45x 3x4
- Band Face Pulls: Green Band x 13, 13, 12, 12

Dips x (4x8) and Seated Overhead Press Warm Ups:
- Dips: 5x 2x8, 0x 2x8
- Press: 45x14, 60x13, 75x12, 90x11

Seated Overhead Press (4x10) and DB Lateral Raises:
- Press: 95x 4x10
- Lateral Raises: 25's x 13, 13, 12, 12

Overhead Triceps Extensions:
- 85x 2x12, 80x 2x12

Triceps Finisher:
- Barbell Skull Crushers: 45x 42 reps unbroken (increase by 1 rep until I get 50)

Conditioning:
Tabata KB Swings:
- 70x 13, 13, 13, 13, 12, 12, 12, 12 (100 reps)