circuit; experimentation; circuit

At lunch:

Warmup: bar complex, same as before @ 45

Circuit:
10 x alternate DB bench @ 35, 40 (5 each arm)
10 x step-up lunge @ 35, 45 (5 each leg)
10 x pullups
2 rounds

Read about the step-up lunge on T-Nation, but I didn't like it much.

10 x ADB @ 45, 1 set (5 each arm)

Next:
Experimented with several bar complexes @ 95
Front squat->push press x 5 each
snatch grip dead -> bent row -> overhead squat x 5 each

2 reps of each complex

2 x 20 seated Russian twist @ 25
2 x 20 atomic situps

After work:

5 x pullups, 10 x pushups, 15 x air squats
5 rounds, untimed

5 x KB swing @ 53
5 x tractor tire flip
10 x KB swing snatch @ 36 (5 each arm)
5 x tractor tire flip
5 x pullups

5 rounds, untimed. Good one!

4 punch combo blast on Spar Pro
drop and do pushup
uncounted rounds -- fun!