Upper Body Strength 🏋️🏋️🏋️

Bent Over Barbell Rows
Weight: 95 (5-rep warmup @ 60%) 95-115-125 pounds
Sets/Reps: 3 sets of 10 reps

Push/Pull
Seated DB Shoulder Press
Weight: 30-35-35 pounds
Sets/Reps: 3 sets of 12 reps

Lat Pulldown
Weight: 100 (50) pounds 
Sets/Reps: 3 sets of 12 reps
(Used dual cable with pin set at 50lbs but weight on the plate is per pulley)

Superset 1: Grip Strength and Push-Ups 
1. DB Alternating Bench Press @ 35 pounds
2. Lateral Raises @ 10 pounds
Sets/Reps: 3 sets of 24 and 12 reps

Push/Pull #2

Bench Dips

Weight: BW

Sets/Reps: AMRAP 60 seconds (15 reps)

Neutral Grip Dead Hang

Sets/Reps: 2 sets of 25 seconds 

Scapula Pull-ups 

Sets/Reps: 1 set of 9 reps (goal was 15 reps)