Workout of the Day
A.
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds
On the Push Presses, I was able to get up to a 1RM of 155! I definitely arched my back, but I was still able to get the weight up. For the Pull-Ups, I simply did sets of 12,using a red band for assistance.

B.
For time:
Wall Ball Shots x 10 reps
Ring Dip x 1 rep
Wall Ball Shots x 9 reps
Ring Dips x 2 reps
Wall Ball Shots x 8 reps
Ring Dips x 3 reps
…
Wall Ball Shots x 1 rep
Ring Dips x 10 reps
For the Ring Dips, I used the Dip machine with weight assistance, using 75#. For the larger sets of Dips, I had to break the larger sets into smaller chunks.