Volume..

Warm Up: 100 Jump Rope..light warm up

Pull ups- 1,2,3,4,5,6,7,8,9,8
Push Ups- 10 after each set of pull ups

Rx'd - 13:30ish..longest break after set 6 was around a minute..before that around 30-45 secs of rest between each set..

Rested 2 minutes..then did 5 Second NEGATIVES..

Pull Ups - 8,7,6,5,4,3,2,1
Push Ups - 10 between each set..only 30 seconds rest between each

Rx'd - 8:48

Rested around 6 minutes..then

10 Rounds of:
10 AC lift, #50, no legs, maybe around 8 reps had some legs :/
10 Sit Ups

Rx'd - 8:47

Total Reps =

Strict Pull ups - 53
Pull Ups NEG. - 36
Push Ups - 180
AC Lift - 100
Sit Ups - 100

TOTAL REPS = 469