Thursday 12.29.16 (Back off Week)

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Pull Ups (5x10):
- Warm Ups:  0x 5, 20x 4, 40x 3, 60x 2, 80x 1
- Work Sets:  0x 5/5, 5/5, 5/5, 5/5, 5/5 (strict/ band assisted with two reds)

1-Arm DB Overhead Press (5x10):
- 20x 10, 25x 10, 30x 10, 35x 10, 40x 10, 45x 10, 50x 10, 55x 10, 60x 10, 65x 10

Shoulders and Arms Finisher Circuit (50 reps each):
- DB Lateral Raise: 20x 25, 15, 10
- Barbell Curl:  45x 25, 15, 10
- Barbell Overhead Extension:  45x 25, 15, 10
- Band Face Pull:  Green x 25, 15, 10

Conditioning:
KB Swings:
- 70x 50 reps unbroken