June 23, 009

Warm up
Push up Burpees with a pull up, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Hyper-extensions, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Work
Dead lift, 245# superset with gravitron bardips
5 rounds, 6 reps, and 12 reps

OHS 89# and chains super set with ham raises
3x6

Core
Farmers walk, 100#, 100#, 95#
4 Way neck machine, 150# 5 reps each direction
Cable Crunches, 150#
Cable Push pull, 60#, 12 on a side