Thursday 11.21.19

Warm Up:
Chin Ups 10:00 EMOM:
- Chin Ups: 9x2, 1x1

Strength Training:
Supinated Grip Barbell Rows with 1-Arm DB High Pulls Warm Ups:
- Rows: 45x12, 95x11, 135x10, 185x9, 207x 4x8
- High Pulls: 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10

1-Arm DB High Pull Work Sets with Band Pull Aparts:
- High Pulls: 55x 1x10, 50x 3x10
- Band Pull Aparts: Red Band x 13, 13, 12, 12

Overhead Shrugs with Band Face Pulls:
- Shrugs: 142x 4x10
- Face Pulls: Green Band x 13, 13, 12, 12

DB Hammer Curls:
- 40x 12
- 40x 12
- 40x 1, 35x11
- 35x 12

Biceps Finisher:
- Barbell Curls: 45x 42 reps unbroken (add a rep each week until I get 50)

Conditioning:
- None