Proud Papa

Dude... no really, dude! Many of you went for broke on the workout on Monday. It was awesome to watch. Remember, its your workout. NO DEPOSIT = NO RETURN.

This is for tuesday:

Location: Palace

warm up: 3 rounds, 5 pull up, 5 push up, 10 pvc pass thru, 5 sit up, 5 back ext.

Str: 5 rounds of 5 consecutive muscle ups. rest as needed btw efforts

Workout: Part 1

21 back squat @115

15 pull up

15 back squat @115

12 pull up

9 back squat @115

9 pull up

you can not rack the bar at all, it must be pulled from the floor each time you put it down

Part 2

For time: 11-1 ladder of: push up and situp then run 800m