Wednesday - Sept. 20

KB LongCycle
 - 10 minutes
 - 20kg
 - 8 rpm (x10 last minute)

Bench Press (275# max)
 10x 45#
 8x 135#
 5x 160#
 5x 8 @ 180# on 3:00 x 15 last set

Client, Lunch, Client.....

Pullups - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row 2x10

Pushup 2x15
Close Pushup 2x10
Wide Pushup 2x10
DiveBomber 2x6

Hanging Knee Raise
 3x 15
Side Plank
 3x 40sec. (r/l)