Tuesday 1.21.14

Warm Ups:
3 Round of:
- 10 KB Swings
- 10 Push Ups
- 10 Face Pulls
- 10 GHD Sit Ups
2 Rounds of:
- Hip Circle Walk:  10 steps forward, backward, and to each side

Strength Training:
Back Squats:
- Warm Ups:  50x9, 140x7, 230x5, 320x3, 410x1, 500x 10 second hold
- Work Sets:  405x5, 350x7, 300x9 (stay on set 1, go up on sets 2 and 3)

Weighted Pull Ups:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x0
- Work Sets:  70x3, 50x5, 30x7

Conditioning:
6:00 Ascending Ladder of:
- Chest to Bar Pull Ups
- Ab Wheels
- Barbell Reverse Lunges @ 225
Score:  I finished 4 rounds and 5 pull ups.