Friday 6/7/13- lots of time to kill at the gym...

1) 2 rds
full leg blasters
20x flutter kicks 2x count
10x sit ups

2) 6 rds
mini leg blasters
20x flutter kicks 2x count
10 xsit ups

3) 4 rds
30 sec max push ups
30 sec rest
26,16,12,11
1 minute max push ups
12

4) 5 rds every 30 sec
4x pull ups
 then,
5 rds every 30 sec
3x pull ups

6) 6 rds run
2:30 minutes on/30 off

7) ride  20 minutes total time
5 minutes easy
10 minutes of:
1 minute big gear pedaling
1 minute high cadence
5 minutes easy

8) 4 rds
20x sit ups
45 sec Forward leaning rest
5x hamstring hell