June 30, 2009

Warm Up

Push up Burpees w/Pull Up, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
hyper-extensions, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Work

Back Squats 225#, 3x6 deep to a medicine ball
super set with ham raises, 3x12

split leg squats 45#/blast offs 3x6
super set with ham raises, 3x12

Core

1 round, I'm hosed from yesterday

Farmers walk, 80#
4 way neck machine, 150#x5
cable push pull 60#, x10
cable crunches, 150# x20
3 roll outs