8.27.12

*Bench @ 80% of 1RM - 5 x 3

*Wide Grip Bench (at least one thumb width wider) - 5 x 5

Incline Bench - 5 x 5

Ring Pushups (3 sec up/3 sec down) - 5 x max reps (no stopping)

*Pullups (strict) - 5 x max reps (no stopping)

*Ring Dips - 4 x 8

*Knees to Elbows - 4 x 8

* = abbreviated workout (if you only have an hour)

perform exercises from top to bottom

- Coach Casey