11-11 and 11-13 Workout

11-11

Shoulder press
45 x 15
95 x 5
135 x 5
155 x 5
185 x 5
205 x 5
135 x 10

Rear Delt DB Flies
25 x 10
35 x 3 x 10

DB Rows
130 x 5
130 x 16

Chinups
10
8
6

11-13

DE deadlifts
135 x 5
135 x 2

Add double mini bands on jump stretch board
135 x 2 x 2
185 x 3 x 2
225 x 5 x 2

RDL
225 x 10
275 x 2 x 10

Pendlay Rows
225 x 10
275 x 2 x 6

Decline situps
3 x 10

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