Friday, December 28th, 2012

Push Intense + Pull Intense + Squat Stamina + Short Rowing Testers
A. Push Press @ 60% of last week(December 21st, 2012), 8 sets of 2 reps, rest 30 seconds between sets.
B. Strict Supinated Pull Ups @ 20×2, 6-8 reps x 4 sets, rest 1:30 between sets.
Strict Supinated Pull Ups(Banded) @ 20×2, 6-8 reps x 4 sets, rest 1:30 between sets
Negative Pull Ups @ 40×1, 2-4 reps x 4 sets, rest 1:30 between sets.
C. Row 500 Meters for time(Look at November 9th, 2012)