20090707:0800

warmup:

6 way BB complex (6x deadlift, 6x bent over row, 6x hang clean, 6x front squat, 6x push press, 6x back 6x squat, push up) with bar for form.

workout: tag-team

p1. 6 way BB complex @ 95#
p2. front plank
p3. squat hold (thighs parallel)

r1= 6 of each lift, r2=5 of each lift, 3 of each lift, 2, and then 6 again (because we are stupid like that)'

while i was helping some folks with form, the other group also did the following (which is on my menu when that group gets back together on monday)

1-6 team step-up ladder @ 18" (3-way)
p1. 2x36#
p2. 2x25#
p3. 1x53#