McFit

with Gavin, the UW cheerleader from Caitlin's program here in Berlin. We did a lot of shit--he led the lifting and I led the abs--and here's what I seem to remember.

3 muscle-ups

5 deadlifts, 5 hang cleans, 5 front squats at 40kg

BB curls: 8 at 20, 7 at 25, 6 at 30kg

BB push press: 8 at 40, 6 at 45kg

Incline bench: 15 at 40, 10 at 50, 3 at 60kg

Isolation BB cable curls: 12 at 20, 10 at 25, 8 at 30, 6 at 35, 4 at 40kg

6 pullups

Seated DB curls: 12 at 6, 10 at 7, 8 at 8kg

2hand vertical DB tricep extensions: 8, 7, 6 at 15kg

Iso BB tri cable pushdowns: 15 at 25, 12 at 30, 10 at 35, 8 at 40kg

10:05 C2 Rowing for 2,460m

3k jog, unknown time

10 knees to elbows

Marine Abs

10 alternating roman chair knee raises

Angry Dave Abs

25 toe touches

10 knees to elbows