BOOM! :)

part 1:
A1. Bench Press @ 5010; 8,6,4,2; rest 90 sec
A2. Supinated Chin Ups @ 51X1; 3-4 x 4; rest 90 sec
B. Strict Muscle Up x 1/Ring Dips x 10; rest 90 sec x 4
C1. Depth Push Ups @ 22X1; amrap (-2) x 3; rest 60 sec
C2. Powell Raises @ 4010; 10,8,6/arm; rest 60 sec

A1 135x8 (pr), 135x6 145x4 175x2
A2 3, 2.5, 3, 3 (last 2 sets i had to jump off at 2 and go for 3rd)

B Modified: 2 strict pullup+10 dip // 2 PU, 5(+5 deconcentric) // 4PU, 4(+6dc) // 4PU, 5dc and i'm spent

C1: 7 5 4 (after the -2)
C2: 10 lb 10/10 15 lb 8/8 15 lb 6/6

**pretty awesome workout. i feel like i'm getting stronger and more fit for sure. really loving it.


I think I'm going to buy some rings soon and practice @ home with them.

I'll post 2nd workout later.