January 4, 2011

5 miles on the Popcycle

3 rounds, 10,8, 6
Gravitron Pull ups and dips,
Blast offs

3rounds, 10, 10, 10
Cable Stack Internal and external rotations
split squats

3 rounds
Farmers Walk, 75, 80, 85, 75ft or so
4 way neck machine, 150#, 5,5, 4
Hanging Knee raises, 20, Glute and ham sit-ups, 10, Cable crunches, 30
hyper-extensions, 15, 15, 15
Farmers Walk, 75, 80, 85, 75ft or so

Wrist curls/reverse wrist curls, 25# and 10#