Monday 4-11-11

Monday: DE Upper Body
AM Workout-
Flat bench: 8 sets of 3 reps @ 50% 160lbs/ 275lbs x 5 reps
Decline DB Rollbacks: 3x8 reps @ 45lbs
Hammer Curls: 3x8 reps @ 45lbs, 50lbs
Banded Pull aparts: 3x8 reps
Banded External & Internal Rotations: 3x8 reps

PM Workout:
3-Pull ups
6-Burpees
9-Squats
42ft bear crawl
AMRAP in 20 mins

Sniper-11 rds + 3 pull ups