9/24/13 Dynamic Effort

Speed squats - 305 + strong bands x 2 x 10

Speed pulls 335 + 1 set chains x 1 

  + 2 sets chains x 1

  + 3 sets chains x 1 x 6

Barbell Step ups -  95 x 8 x 4 each leg

Bosu ball squats - 15 x 4 with 8 lb med ball