Jan 7th 2012

AM
10 sets
30 sec row 150m
30 sec rest
30 sec KBS @ 53
30 sec rest
30 sec Box J @ 30
30 sec rest

row per set for 5 sets than airdyne for rest of them
KBS 16,16,17,16,18,18,18,18,18,18
Box J 14,13,12,12,12,11,11,12,12,12

PM

3 sets; rest 2 min

KB Swings, 88#

Burpee Broad Jumps @ 90%

All swings UB with homemade KB!!! Broad jumps about 250ft

+

3 sets; rest 1 min

15 pull ups

20 push ups

25 sit ups

Did pull-ups C2B and sets were- 1:03, 1:08, 1:11