05-16-2016

A1 Back Squat; 60×5, 70×4, 80×3, 85×2, 85-90×1, rest 1 minute
A2 DB row with 3 sec. pause @ chest x 4/side x 5, rest 1 minute
A3 AB x 20sec. @ max effort x 5, rest 2 minutes
+
2 rounds for time
750m row
21 pull ups
15 S2OH @ 95/65
9 weighted sit up to stand ups @ 15/10#

**for the sit up to stand up you can have your feet anchored