25th/30th November 2010

25th
A1 XR back lever (flat tuck) x6x5s
B1 XR front lever (flat tuck) x6x5s
C1 PB plance (tuck) x6x5s
D1 Handstand x3x10s
E1 QDR x3x10s
F1 Plyo pullup x3x3
F2 HeSPU w/legs bent + feet against wall x3x3
F3 Pistol x7/side

30th
10:40 (ABW)
A1 Chinup BWx7(59s) (+1 rep +5s)

B1 Cybex Galileo shoulder press #9x8(70s) (+1 pin)
C1 Seated cable row 46.25x8(66s) (+3kg)
D1 Polaris Delta chest press 65x7(60s) (+5kg)
E1 Hammer 45 leg press 150x11(84s) (+10s +2 reps +14s)
S1 MWOD