6/20/13

A. Deadlift - 3 x 10; rest 2-3min (all sets at working weight)

275

B. Alt BB Step Lunge - 3 x 6 each leg; rest 15sec b/t legs; 90sec b/t sets (all sets at working weight)

135

C1. Strict HSPU - 3 x 10 @ 31x1; rest 60sec (use deficit if needed)

10, 9, 7(broken sets kipped rest)

C2. Strict Pull-up - 3 x 10 @ 41x2; rest 60sec (add weight if needed)

10,10,10 UB

D1. Bar Dip - 3 x 10 @ 41x2 ; rest 60sec (add weight if needed)

3x10 UB

D2. Supine Ring Row - 3 x 10 @ 41x2; rest 60sec (elevate feet above head so that your body is parallel to the ground at the top of the rep; add weight if needed)

10, 10, 7,3

+

Airdyne - 20min @ Z1

Avg 162 watts, 245 cals