last night and this morning

warm up5 min row
3 rounds1000m row rest half time of interval

3 rounds
20x squats
10x squat jumps
5x tuck jumps
5x knee jumps

3 rounds barbell complex @75
#6x dl
6x row
6x hang clean
6x front squat
6x push press
6x back squat
6x push ups

6 rounds
30/30/30toe touch to 12" box
speed skater over 12" box
5x thrusters @ 65# rest remaining time till 30 sec is done
July 9, 2010 11:12 AM

Conrad said...
this morning before work...
warm up
row 10 mins

row hard 10 mins

10 rounds
30/15bike sprint/ easy pedal
right into
4 rounds 20/10bike sprint/ easy pedal

3 rounds 30/20/10
back extension/30 on ,push press/20 onarms remain OH for 10 sec

then knees to elbows/ 30 onpush press/20 onarms remain OH for 10 sec

3x 1:30 plank 1:00 rest