M 3.3.14



1A. Front squat @ 22×1; 4-5 x 4 / 2:00

164 lbs x 5 / 176 x 5 / 186 x 4 / 198 x 4;

1B. Weighted pull ups @ 20×1; 2-3 x 4 / 2:00

10 lbs x 3 / 15 x 3 / 17.5 x 3 / 20 x 2;

2A. DB high box step ups, alternating legs 10 x 3 / 60 sec

45 lbs / 45 / 45;

2B. Bent over barbell rows @ 20×1; 8-10 x 3 / 60 sec

88 lbs x 10 / 98 x 8 / 93 x 8;  Had trouble on set #2 maintaing the 1 second pause at the top.

3A. 15 Back ext. 15 x 3 / 60 sec

These never get any easier!

3B. Anchored sit ups 30 x 3 / 60 sec