arm-y

warmup: 

3x10 barbell complex (50#)

5 rounds of:

5 weighted pull-ups (3x20, 20(f3), 10(f3))

5 weighted dips (4x20, 10)

good quick workout.  I had thought about doing some squats but my lower back was really tight after the complexes so I thought I'd give it another days rest.  Pull-ups got really hard towards the end, as did the dips.