Friday - Dec. 29

Jump Rope - 2 minutes

KB Clean+Jerk
 - 2 minutes @ 12, 16, 20, 24kg
 - 10 rpm

Main Set
 - 28kg
 - 3 minutes
 - 8 rpm

Bench Press (290# max)
 10x 45#
 8x 135#
 5x 185#
 3x 205#
 10+ @ 220# x 11

Deadlift (405# max)
 10 x 135#
 5 x 225#
 3x 275#
 10+ @ 305# x 12

Campus Board
 - large rungs
 - ladder (1-3-5-7-9) x4

Pullups + 8kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10
Renegade Row @32kg x10(r/l)

Hanging Toes-to-Bar
 4x 12

Clients.....

Pushup 2x20
Close Pushup 2x15
Wide Pushup 2x15
DiveBomber 2x10
Dips 2x15