Wednesday October 12th, 2011

A. back squat @ 40X1; 8,6,4,4; rest 3 min

B. mixed grip weighted chin ups @ 22X0; 2-3 x 4; rest 2 min

C. GHD sit ups x 10; rest 30 sec x 3.   scale up the reps or use Toes to Bar to scale up. 

post your loads for back squat, and weighted chins to comments.   if you can do 2-3 reps of pull-ups without bands then do so.