Week 33 of Training:

Day 1:

A. TRX Vertical Pull-Ups, 8-10 reps @ tempo 1 second raising + 2 second lowering x 4-5 sets, rest 1:30 between sets.

B1. DB Ext Rotations @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets.

B2. DB Standing Strict Press, 8-10 reps x 3 sets, rest 1:30 between sets.

Day 2:

A. TRX Vertical Pull-Ups, 8-10 reps @ tempo 1 second raising + 2 second lowering x 4-5 sets, rest 1:30 between sets.

B1. Lat Pull-Down , 10-12 reps x 3 sets, rest 1:30 between sets.

B2. DB Push Press @ 40×1, 8-10 reps  x 3 sets, rest 1:30 between sets.