Monday 10.28.13

Warm Up:
- Handstand Push Up Challenge Day #7

Strength:
Back Squat (5/3/1 week of 1's):
- Warm Ups:  165x5, 205x5, 245x3
- Work Sets:  310x5, 350x3, 390x3

Weighted Ring Pull Ups:
- Warm Ups:  0x5, +20x3, +40x1
- Work Sets:  +10x 3/5, 2/5, 2/5 (chest to rings/ total reps)

Barbell Reverse Lunges:
- 135x5, 185x4, 225x3, 275x2, 315x1

Medicine Ball GHD Sit Ups:
- +30x 8, 8, 8

Muscle Up Attempts:
- Fail, Fail, Fail- getting closer without a false grip

Conditioning:
3 Rounds for Time of:
- 400m Run
- 10 Reverse Lunges @ 185 (5 each leg, alternating)
- 10 Box Jumps @ 24"
Time:  11:30