20DEC2010 (PM)

Focus: Chest/Upper Back

Warmup (3 rounds):
  5 HSPU
  10 Burpees
  5 Strict Pullups

4 Rounds:
  Max Reps Unilateral DB Press @ 75# (8-8-8-8)
  10 LDBR @ 70# (5 ea)
  5 Burpee Pullups

4 Rounds:
  Max Reps Alternating Incline DB Press @ 70#, 70#, 65#, 60# (8-6-7-7)
  10 Kipping Pullups
  6 Bent Row @ 155#
  Max Reps Dips (14-12-12-12)

3 Rounds (no rest):
  1 min KB Rack @ 53# ea
  500m Row (1:50, 1:49, 1:47)