11/3/11

1 mile on the Stairmaster

3 Rounds

10 Pushups
10 Supine Rows
16, (8 per side) diagonal plate raises

2 rounds

Farmers walk, 70#
4 Way neck Machine, 100, 8,6
Cable Crunches, 150#, 20, L-pullups 5
fatbar sumo deadlift, 115#, 8, 6
internal/external rotations, 5#, 10