WARM
std warmup
200m run (sprint really, as me and another guy raced it)
MAIN
A. Pullup progressions
3x3 20# weighted pullups
2 min rest b/t
2x8 assisted pullups - 3-1-1
B. Dip progressions
3x3 15# weighted dips 5-1-1
C. 4 rounds of
{
350m row
12-15 (I did 12) OH Squats at manageable weight for good form (I did 75#)
}
at lunch did some HSPU practice (8 reps)
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