Tuesday - Oct. 11

Dynamic Warm-up/Jump Rope 2minutes

3 Rounds
 - pullup x9 (50% of max)
 - bench press @ 165# (75% of bw) x max reps: 20, 15, 13
 - Crunch x50
 - Plank x60sec.
 - 1 minute rest between rounds
aveHR 102
maxHR 117
Total time: 12:35

Shoulder Blaster @ 2.5#

3 Rounds
 - Dips x20
 - pullup x max: 12, 12, 10
 - x50: 4-count flutter kick, leg lever, situp