7th:
AM
A. back squat - 2-3 x 5; rest 5 min
245x3 - http://www.youtube.com/watch?v=6FL9fCuDTYk
265x3 - http://www.youtube.com/watch?v=tXT_tJmFHU4
275x3 - http://www.youtube.com/watch?v=RwFTA-Maqkk
285x3 - http://www.youtube.com/watch?v=2hsVQjnj4EU
295x2

B. Chin UPs x 20; rest 2min x 3
all sets unbroken
1 - http://www.youtube.com/watch?v=4_BlEcrn4oE
2 - http://www.youtube.com/watch?v=cbwNyYiyJ20
3 - http://www.youtube.com/watch?v=yukLxvquvJY


PM
Row 30 sec @ 90%
Row 30 sec @ 50% x 20
4670m