Fri 6/21/13

Arnold SP 4×12 alt for 6 and tog for 6
SLDL holding your wts. 4×12
S/S these two exercises

Buy In: 5 Burpees & 5 Mix Grip Pull Ups
5 Rounds
1 Rope climb 20ft
3 MU sub: 3 Bar MU or 6 Strict Close Grip Chin Ups
6 V-Ups
10 HSPU – NO AB MATS FOR ANYBODY – no plates either. Hands on floor and head to floor = Rx Standard, otherwise do what you want.
15 Air Squats
100m Row
Buy Out: 5 Burpees & 5 Mix Grip Pull Ups