February 3, 2010

Weighted vest.

Treadmill, 15 minutes, 7.00mph work speed, 3.0mph rest speed, 1.22 miles
Push up burpees with a pull up, 10, 8, 6, 4, 2
Hyper-extensions, 2, 4, 6, 8, 10

Deadlift, 225#, 10, 8, 6, 4, 2
Machine seated Military press, 200#, 2, 4, 6, 8, 10

2 Rounds
Farmers Walk, 75#, 150 feet or so
4 way neck machine, 150#, 4x4x4x4
Standing cable crunches, 150#, 20
Cable push pull, 60#, 10 on a side