070830

Warm-up/Skills:
2 sets of 10 Push-ups, 10 sit-ups, 10 weightless squats

Workout:
30, 20, 10 reps of
95 lbs - OHS (Overhead Squats)*
Ring Push-ups
Pull-ups

The workout looks like 30 OHS, 30 Ring Push-ups, and 30 Pull-ups. Then 20 of each followed by 10 of each.

*For OHS, depending on current strength level, use 45, 65 or 95 lbs.