Wednesday 11/24/15

1.) Pull Ups- 7x3 weighted and progressive in load. Record best set.
2.) Supinated Bent over Rows- 3x8 Moderate to heavy load. Track weight.

Volume, capacity and fitness.

4 Rounds
10 Front Squat(185,135)(155,115)(95,65)
10 Toes to Bar
20 Plate Over Head or at chest Lunges(45,35)
10 Barbell Curls(55,35)

*rest :60 between rounds.

Accessory: "T" Off rack with bands(rear delt fly)-4x12.