Rx: Tuesday January 11th

Afternoon:

6-Pull Ups
8-GHD Sit Ups
10-Wall Ball(20#)
AMRAP in 10 min: 8 RDS-10:13

Evening:
800 M Run
Plyo Stairs: 7 x 4-15 jumps
Machine Back Ext: 90 x 20, 110 x 15, 130 x 12
AB Wheel: 3 x 20

Front Squat: 95 x 5, 115 x 5, 145 x 5, 165 x 5,
185 x 3, 235@7 x 3, 60 second rest
Back Squat(high bar): 235 x 16(knee issue)

Rack Bench(mid grip/chest ht): 185@3 x 5
Close Grip Bench: 235 x 5/5/7
Dips: BW x 23!

10-9-8-7-6-5-4-3-2-1 reps
Incline Press(135#)
One Arm DB Row(75#)
For Completion: