Thursday 12.22.16

Warm Up:
- Crossover Symmetry Activation (skipped today for time)

Strength Training:
Superset #1 (3x 4-5):
- Push Press:  65x 5, 115x 4, 155x 3, 155x 3, 205x 2, 245x 1, 205x 5, 5, 5
- Weighted Pull Ups:  0x5, 20x 4, 40x 3, 60x 2, 75x 1, 37.5x 5, 5, 5

Superset #2 (3x 9-10):
- Shoulder Press:  140x 10, 10, 10
- Band Assisted Wide Grip Pull Ups:  Blue and Red Band x 10, 10, 10

Superset #3 (3x 13-15):
- Seated DB Presses:  50x 14, 14, 14
- DB Lateral Raises:  20x 14, 14, 14

Conditioning:
KB Swings:
- 70x 50 reps unbroken

Recovery:
- Barbell Curls: 45x  43 (20-13-10)
- Overhead Extensions:  45x 43 (20-13-10, superest with curls)
- Band Pull Aparts:  Red band x 43 unbroken