Still feeling my parking garage workout from Wednesday – 21 pull ups, 25 dips, back extensions 12×3, various OAP/OAC progressions including stagger grip, 2 finger off hand, one hand towel, reps for each arm between 3-5 for each progression.  Dragon flags on ab board with feet getting below board level 3×3.  As usual all of this is done in a circuit fashion.