Lets do some frkin work!

PT..Zero 6..only me and Smith showed..

Bench Press..
1x10 - 115
1x10 - 135
1x10 - 155
1x5 - 165
10 Pushups..

Then..
Squat..light sets..
1x10 - 115
3x10 - 135

3 Rounds:
20 Dips
10 Back Extensions
15 Hanging ab, legs to straight out
10 Pull-ups

Then swam for about 10 minutes..

**Note to Self..get some doggone goggles!