[LisaS]

NROL4W - stage 1 - wo #A5 - 3x10

Squats..........: BW/10, BW OHS/10, 10#/10, 45#/5 -- heels on plates

Pushups.......: BW/10, BW/10, BW/10 -- used #6 on rack (down 10
Rows.............: 60/10, 60/10, 60/10

Stepups........: 10#/10, 10#/10, 10#/10 - used 10" planter
Rev Crunch..: 12, 12, 12

Notes:
On squats I used the Gray Cook exercise. One set, no weight. Second set, I held a broomstick and then in the bottom put it overhead for a rising OHS. On the third set I took a 10# db down and then rose up with it. These were harder than it reads because each rising rep was from a full-stop down position where I was doing the stretching. Then I finished with just the bar regular squat, heels on plates with the stretch-pause at the bottom. Only 5 of those though.