Friday - Jan. 4

Neck Harness
10 x 12kg

2-arm Swing
10 x 16, 24, 32, 40kg

Band Pull Aparts
 x 10

Bench - paused 1st rep
5 x 95, 135, 185#
5 x 215# (65%)
5 x 250# (75%)
9 x 280# (85%)

Close Grip Bench
8 x 135, 185, 225, 225, 225#

Pullups
 x 8, 8, 8