5/23/13

A. Banded Box Squats - 8 x 3 (light + fast; work in R3 Rack)

165 with green x5, add thin black for last 3

B. Depth Jumps - 5 x 5 (12" to 30" box)

Yup

C. Strict Pull-up - 2 x 20 for time; rest 2min

R1: UB in 0:42

R2: 12, 4, 3, 1 in 1:29

D. Strict Ring Dip - 2 x 20 for time; rest 2min

R1: UB in 0:30

R2: 12, 4, 2, 2 in 1:04

+

Airdyne - 8 x 20sec; rest 2:40, record cals

R1: 22

R2: 22

R3: 20

R4: 20

R5: 20

R6: 23

R7: 22

R8: 18