10/17/13

1) 8 rds
8x kb floor press Ash-20#, Conrad 45#
8x pull ups- 8x horizontal rows Ashley

2) 10 rds
6x kb piston press Ash-20#, Conrad 45#
6x 1 arm row Ash-30#, Conrad 45#

3) 4 rds
12x bench dips
8x push ups

4) 4 rds
10x sit ups
15x flutter kicks
30 sec forward leaning rest