new program this week.  PHAT program
8/21/16
A. bench 3 sets of 5 at 205
B. weighted pull-ups - 2 sets of 10 at 25#
C. ring rows 2 sets of 10
D. dips 2 sets of 10 at 25#
E. penally row - 3 sets of 5 at 185
F. DB shoulder press   3 sets of 10 at 45#/h
G. BB curl 3 sets of 10 at 75
H. DB tricep press 3 sets of 10 at 80

conditioning
3 rounds, 30s on, 30s off
battle rope two arms
ring pull-ups
battle rope one arm
push-ups