Sunday 1.29.12

Warmup:
3 Rounds of:
-20 yard sprint x2 (down and back)
-20 yard backwards sprint x2 (down and back)
-20 yard sideways step x2 (down and back),
 then...
-Bench Press: 85x4, 105x3, 125x2
-Back Squat: 115x4, 145x3, 175x2

Strength:
(70% x 3, 80% x 3, 90% x Max Reps)

Bench Press: Training Max - 208
-146x3, 167x3, 188x5
Back Squat: Training Max - 294 
-206x3, 236x3, 265x5 (PR)

Conditioning:
As many rounds as possible in 12:00 of:
-20 Overhead Walking Lunges @ 45#
-10 Ring Dips
5 Rounds + 20 Lunges + 5 Ring Dips.