Upper Body Workout

Here is tonight's upper body workout!  This is actually a picture of me instead of a generic I usually find online..LOL!  This tank is from my sis in law...I love it!  It's from Panhandle Crossfit!  If you live in Panama City, check them out!  Awesome gym and coaches!!!!  http://www.panhandlecrossfit.com/  

20 decline sit ups (as decline as the bench gets--super tough)

*25 alternating KB swings #30 lbs
*25 KB swings #25 lbs
*25 plate squats w/ overhead press holding #25 lb plate
*Repeat 3 times*

20 decline sit ups

*24 bicep curls #20 lb dumbells
*25 dips
*12 single one arm rows #25 lbs (each arm= 24)
*Repeat 3 times*

500 M row (my time 2:20)
20 decline it ups

*12 chest press #50 lbs
*2 handed bent over row w/ #50 lb bar
*Repeat 3 times*

20 decline sit ups

*12 cybex eagle rows #70 lbs
*12 assisted pull ups 
*12 lateral raises #12.5 lbs
*Repeat 3 times*

My time in the gym was 50 minutes