Friday 4.29.16

GPP
A. 4 sets of:
6 DB rows each arm as heavy as possible
8 DB reverse lunges as heavy as possible
rest 30 seconds between movements
rest 1 minutes between sets

B. 9 min AMRAP:
9 DB deadlifts (70/55#)
9 pull ups
9 situps

COMPETITION EXTRA
A. 1 attempt ME muscle ups
B. 3 sets of:
15 GHD sit ups @2020
15 GHD hip extensions @ 2020

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