Thursday 10.15.20

Warm Up:

Crossover Symmetry:

- 1 Round of Activation

- 1 Round of Iron Scap

Strength Training:
Shoulder Complex:

- DB Y Raises: 15x 2x9, 1x8

- Reverse Flys: 15x 2x9, 1x8

- DB Reverse Swings: 15x 2x9, 1x8

- Rear Delt Rows: 114x 3x10

Reverse Curls Curls:
- 64x 3x12

Pull Ups and Supinated Grip Body Rows:
- Pull Ups: 0x 3x2, 2x1

- Rows: 2x7, 3x6

Behind the Back Shrugs:
- 254x 3x10

Forearm Levers (3x 8-12):

- 6.25 x 1x10, 2x9 each arm

Biceps Finisher:

- Spider Zottman Curls: 10's x 50 reps (31, 19)