Variety, Van Dam Lift

Cut the lawn early before the predicted rain came - mulch the leaves in the process.

Some swinging rotations to loosen the spine.

Bent 2 white nails

1 towel pullup

floor work leading to cossack sequence leading to ma splits then dead splits.

Van Dam lift - competition setup - 2 benches, one is 18" high, the other 18-1/2", spaced 40" apart

40 lb. dumbbell - completed two singles, videotaped 2nd one.

Will come back and add video link later.

Edit - video link:
http://www.youtube.com/watch?v=kbtHFbaw-I4

Onward and Upward