01/31/2012

I. 1000m Row
10 PVC Rollouts/10 OHS/10 Good Mornings w/PVC
10 PVC Rollouts/10 OHS/10 Good Mornings w/15#
10 PVC Rollouts/10 OHS/10 Good Mornings w/45#

II. Thrusters
3 x empty bar
3x 50%
3x 75%
3x 85-90%
3-3-3-3-3 (75#)

III. Pull up progression