2 min squat test
Table top stretch 30 sec L/R
Couch stretch 30 sec L/R
Build over the course. Your last set should be heavier than last weeks 3 rep.
Rest 2 minutes between each set
5 min for max calories on the Air Dyne
Rest 5 min
5 min max calories on the Rower
Your goal should be to get more calories than 06-30-14
Acc. Work: Pull Ups
Pyramid . Start the pyramid with one repetition, the next set has two, and the next set has three. Continue in this fashion until you miss a set (e.g. your last set was four than five, your next set should be six but you only do four repetitions. You missed the set) Do one more set at maximum effort. Rest 10 seconds for each repetition in the previous set.