Pull/Push Benchmark Day
Today is a comparison workout that utilizes contrasting pulling and pushing motions in a superset combination (where you perform two exercises back to back without a break). Recording progress is especially important for benchmark workouts like this one.

Photo	Exercise	Sets	Reps	Comments
	Row	3	50	Perform one set of each exercise with no breaks. Perform as many reps as possible. If you can do pullups or pulldowns, you can substitute that instead of rowing.
	Pushup	3	50	As many reps as possible. Remember, no breaks between. Go right to the next exercise.
	Ball Leg Curl	3	50	As many reps as possible.
	Air Squat	3	50	As many reps as possible, no resistance.
	Reverse Hyper	3	50	As many reps as possible.
	Ball Situp	3	50	As many reps as possible.
	Crunch Situp	3	50	As many reps as possible. After this exercise take a one to two minute break then repeat the whole series from the beginning for a total of three times.

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