2/20/2014

 weighted vests, that is right 2 of them

3 rounds

squat cleans, 89lbs, for 6 reps
box ups 4 per side
hanging knee raises with chain, 6 reps

3 rounds
farmers walk, 75lb dumbbells
push-up burpees to a jumping pull up, 4
hyper-extensions, 4
hanging knee raises with chain, 6 reps

4 rounds
dreadmill quarter mile jog
inverted bosu ball air squats, walk about a bit

3 rounds
standing cable crunches, 15 reps 150lbs
side crunches on the hyper-extension thing, 5 per side

Good read: http://www.bbc.co.uk/news/magazine-24464774