Thursday: 130123
Day 4:
Core Circuit:
1a. Lying Leg Raises: 3x10
1b. Windshield Wipers: 3x20
1c. Lying Leg Tucks: 3x15


DE Upper:
1. Speed Bench (Bands down): 9x3 (75#)


Accessory:
2. Press: Work up to a Heavy 3 (105#)
3. Weighted Pullups: Work up to a Heavy 2 (35#)


Assistance:
4. Dips: 410
5. Dumbbell Rear Delt Flies: 48 (25#)
6. Triceps Pushdowns: 310 (80#)
7. Dumbbell Curls: 310 (25#)


Conditioning:
1-1.5 Mile Run (Race Pace).


Post time and distance to comments:
10:38 minutes (1.5 miles)


Friday: 140124
Rest