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