11/3/2015

A. Floor Press 6 x 2 @ 80% rest 1 minute
B1. Strict HSPU x 20 seconds Max Reps rest 40 seconds
B2. Kipping HSPU x 20 seconds Max Reps rest 1:40 x 3 sets
C. Hip Extensions @ 11X1 tempo x 15 reps rest 1 minute x 3
+
21-15-9
Shoulder 2 Overhead 185/115
Assault Bike Calories
GHD Sit-Ups