11/13/12

Pullups
16 reps
3,3,2,3,3,2

1a)pulldowns
2 x max reps 105x18 120x15

2a)standing dbell military press
30x20
35x15

face pulls
4x10

run the rack curls
40x8
35x8
30x8
25x8
20x8

Core Circuit x2
sprintersx20
v ups x15
toe tocuhesx20
hip raisesx15