Tuesday march 16

1 rep max behind the neck push jerk
1 rep max weighted pull up

Circuit city
10 sets complete 10 as fast as possible
5 pull ups
10 push ups
15 sit ups (straight leg)

5 sets
45 lb dumb bell overhead press 10 reps
Bent over barbell rows 10 reps
Leg raises straight leg 10 reps
Rest 30 sec

Rest
5 x 500m rows at 90%