Squat 10x2 @ 65% of 1 RM: MDP @ 275
Floor Press 5, 5, 5, 5, 5: MDP @ 225,235,245,255,265,
DWOD:
Complete 5 rounds:
1 Minute of Max Reps with Two Arm KB Push Press - 1.5 pood
1 Minute of GHD Back Extension Isometric Hold
*For GHD Isometric Hold, hold at the top of the back extension. Cross arms across the chest or if you are bad ass place hands behind the head.
MDP: 24 PP each round and I got all my GHD Back Ext Holds
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