11/23/2011-RUN FOWEL-AFOWEL

Mil press 5×6 65

Squat 5×5 135

BB ROWS 5×6-7 105

SO THIS IS A ROUTINE BEFORE AKA

Burpies through day 15morning w/15min jump rope/10 min kixckboxing,3×12 lunge jumps,5×12 meb ball jumps,3×25 frog jumps, 6×20 pushups/mountian climbers, 3×12 dragon flys,5×10 decline situps, 3x30wghted leg raises, 3×60 bike cruches, 5×30 v-ups, 5sets planks

DB Bench 5×10 40lb

BB curls 5x 6 55

Dips 5×5

upright rows 5×6

calves 5×8

static lunge 3×8

RD Deads 3×8-9

abs 10 sets

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