April 7 2014

Skill warmup: 3-5 Ring dips (strict or kip, kip if you have a strict)/15 double unders

A. Back Squats

beg 3×5 +1 me @50% of  5rm from today

Int 5×1 + 1 me @50% of  1rm from today

B1. Seated KB presses 8-12 reps x5

B2. Between presses, GHD back extensions

beg 5-7 reps int 7-10 reps


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