100611 15 rounds of 5 pull ups, 10 push ups, 15 squats

Warm up:- 10 arm swings/rotations, 10 knee highs, 10 side to side lunges with overhead press, 5 band dislocates with ohs, 10 abmat sit ups un-anchored butterfly, 10 abmat back extensions, 3 push ups against bar at pin 3, 3 chin ups blue band at pin 5, 5 air squats

Cash in:- ring push ups x 5 (lent forward about 45 degs), OHS @ 7kg x 5, ring dips x 5 toes on floor

Friday, June 11th, 2010 - 15 rounds of 5 pull ups, 10 push ups, 15 squats

Puppies:
12 rounds for time of:
3 Pull-ups (beginner or assisted okay) - I did blue band assisted at pin 5
6 Push-ups (progressions okay) - I started against bar at pin 3 for 3 rounds, then changed to pin 4 for 5 rounds then changed to pin 5 for the last 4
9 Squats

Done in 13.56 mins

Pleased with sub 14 mins - decreased push up difficulty as I was slowing down to keep up the speed. Pull ups felt good, had one pain thru right knee but other than that sqauts were fine.