15DEC2010

Focus: Arms/Back

Warmup:
25 Pullups
25 Dips

5 Rounds:
  Max Reps Pullups @ 45# (5-4-4-3-3)
  Match Reps x2 Kipping Pullups
  Match Reps x3 Bent Row @ 115#

5 Rounds:
  Max Reps Narrow Bench Press @ 155# (8-8-8-8-8)
  Match Reps Burpee Pullups

4 Rounds (@50#, 45#, 40#, 40#):
  Max Reps Alternating Bicep Curl (8-9-10-9)
  Match Reps Narrow Pushup
  Match Reps Chinup
  Max Reps Alternating Overhead Press (4-5-6-6)
  Match Reps x2 Bent Row
  Match Reps x2 Dips

This workout is a little back-heavy because I didn't hit them as hard as I normally do on Monday.