Back & Shoulders

Mobility warm up

BB Row
50lbs x 12 - warmup
60lbs x 10
60lbs x 8
60lbs x 8

Assisted Pullup Practice
6 - 1st 3 no machine / last 3 w machine
5 - 1st 2 no machine / last 3 w machine
6 - 1st 3 no machine / last 3 w machine

Hammer Wide Lat Pulldown
1x45lbs x 12

DB One Arm Row
2x30lbsx8 @ea arm
30lbs x 10@ea arm

Unassisted Chin Ups / pushups
2.5 / 10
2.75 / 10
1 / 10

Seated DB Arnold Press
15lbs x 12
20lbs x 9 (used 15lbs last 3)
20lbs x 8!

Standing DB Lateral & Front Delt Raise
2x7.5lbs x 12

MedBall Full Plank with knee tuck (both hands on a med ball)
2x20 total