Thursday - Aug. 7

15 minutes (EDT) - 12 sets of each
 - Pullup x 5
 - Dips x 5

15 minutes (EDT) - 10 sets of each
 - Step-Back Lunge @ 45# x 5 (r/l)
 - Body Row on Rings x 5

Hangboard Entry Level – 10 minutes
  (add one pullup to each hold)

1st.                15 second hang – Jug

2nd.              1 pullup – Round Sloper

3rd.               10 second hang – Medium Edge

4th.               15 second hang w/ 3 shrugs – Pocket

5th.               20 second hang w/ 2 pullups – Large Edge

6th.               10 second hang – Round Sloper

5 knee raises – Pocket

7th.               4 pullups – Large Edge

8th.               10 second hang – Medium Edge

9th.               3 pullups – Jug

10th.           Hang as long as you can – Round Sloper

Decline Situp
 - 3 x 15

4-way hip machine
 - 25# x 8, 10 - all directions each leg

Leg Extension
 - 3 x 12 @ 90#
Leg Curl
 - 3 x 12 @ 50#

Seated Calf Raise
 - 2 x 12 @ 45#