Week 17 Day 4

Warm up
Jump rope
100 double leg
25 right/25 left
50 alternating
100 double leg

Stretches

Overhead Barbell Press
45 x 12
65 x 6
85 x 2 x 12

Lat Pull downs
85 x 100

Curls
20 x 100

Tricep Push downs
35 x 4 x 25

Conditioning
Weighted vest walk 35:00 Minutes

Great workout today.  The lat pull downs were done in one set, they were feeling it around 60, and afterwards they were burnt.