8/19/13: MoSquat Monday pt. 1029834...

AM Strength
5x2 Back Squats (start at a relatively heavy weight and then try try to add weight for every set)
(I built up to a 375 x 2. still feeling yesterdays hike, normally I would go heavier)

AM WORKLOAD
Complete the following as FAST AS POSSIBLE with little or no rest between rounds/reps:

21 Bench Presses (135#)
21 Pull-ups
21 GHDs (or 42 sit-ups if no GHD rack)
18 Bench Presses
18 Pull-ups
18 GHDs (or 36 sit-ups)
15 Bench Presses
15 Pull-ups
15 GHDs (or 30 sit-ups)
12 Bench presses
12 Pull-ups
12 GHDs (or 24 sit-ups)
9 Bench presses
9 Pull-ups
9 GHDs (or 18 sit-ups)
6 Bench presses
6 pull-ups
6 GHDs (or 12 pull-ups)
3 Bench Presses
3 Pull-ups
3 GHDs (or 6 Sit-ups)
(time=14:01)

PM WORKLOAD SESSION
4 Rounds:
1 Minute air squats
1 minute renegade rows (with 2 x 45# dumbells)
1 minute box jumps (20" box)
1 minute shuttle run 10 meters  (set 2 cones 10 meters appart and run back and forth side to side touching each cone)
Rest 1 minute after each round

*count your total reps
(Running 10m = 1 point, 1 squat = 1 rep, 1 box jump = 1 rep, 1 arm row = 1 rep)
(I got 495 total reps)