EMG - 9/9/12

5 x 5 weighted bar-dips 45 sec recovery 5(10), 5(10), 5(8), 5(8), 5(6)

3 sets for time
15 (15 lbs)dumbbell rows and 15 single arm (15 lbs)kettle bell swing
4:45

20 each side oblique crunches

Tomorrow I am going to do just a 5k time trial