January 6, 2011

15 minutes on the pop-cycle

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

3 rounds, 10, 8, 6
Push ups
Supine rows
Split leg squats

3 Rounds
Farmers Walk, 75#, 80#, 85#
4 way neck machine, 150#
Hanging knee raises, 20, 20, 20
hyper-extensions, 10, 10, 10
Farmers Walk, 75#, 80#, 85#

3 rounds
internal/external rotations, 10#, 10, 10, 10
wrist/reverse wrist curls, 10# and 25#, 10, 10, 10