Friday - Evening

21-15-9
Decline Push up on 4' bar
Pull ups
Dips

3x
15 Russian Twists w/ 35# plate
10 Knees to Elbows
50 Squats

3x
10 Dumbbell swing @ 70#
10 Box jumps w/ 30" box
50 Crunches

3x
10 Shrugs + 10 calf raises + 10 second hold @ 85#-90#(PR)-100#(PR) - Old PR 85#
10 Side bends (each side) @ 50#(PR)-55#-55#(PR) - Not max, old PR 45#
15 Supine Rows w/ 25# plate on chest

3x
2 minute Row - for Calories
3 minute Stair Master - for Flights
2 minute Row - for Calories
3 minute Rest

Total Calories - 178
Flights - 15-15-16=46