141226

bench press:
5 × 85, 5 × 105, 5 × 125

then:
FRIDAY 141219
Ring push-up ladder
Rest 5 minutes
Body-weight front squat ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Ring push-up: 13 rounds + 13 reps
Front squat: 7 rounds + 4 reps

Warm-up 10 minute row: 2435, 2:03.2/500m
Cool-down 10 minute row: 2345, 2:07.9/500m