13 July 09
Monday
Deadlift (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

Rest 3 to 5 minutes

For time:
3 rounds
500 meter row
15 x overhead squat 95lbs men/65lbs women

Finish with 10 minutes of stretching.