02 Oct 09
Friday
Apologize for not posting yesterday, got stuck in a place without access to the internet.
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

Complete as many rounds in 10 minutes of the following:
1000 meter row
50 x Jumping Pullups
50 x Jumping Dips

rest 2 minutes then...



Complete as many Wall-ball shots as you can in 10 minutes.

Finish with 10 minutes of stretching.