16 July 16

A. 1RM Box Squat

B. 5x3 Box Squat @80% of new 1RM

C. 30 Pull-ups

30 Push-ups

20 Chest to Bar

20 Ring Dips

10 Bar Muscle ups

10 Bench Press @ BWT

D. 3 Sets

Glute Ham Raise x 8 @32X1

Back Extension x 8 @30X2

Rest as needed between sets

E. 100 GHD Sit-ups