02/09/2012

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

II. OHS
5 x 15# bar
5 x 35#
5 x 45#
5 x 55#
5- 5- 5-5 -5 (55#)

III. Pull up progrssion
1-1-1-1-1