12/18/2011+ OSCAR/OSCAR MAN DOWN

15min bike

squt 150 x6

rows 6x 115

mil press 6x 75

 

FOR SOLICITORS ONLY

dips 5×7

chins wband 5×6

dcl situps-6×12

planks

1min pushups

500meter runs

100 burpies (2×30,2×20) abs 5×50 v ups

100 burpies x30,20,20,15,15

Burnout= band curls(30)band press(30)face pull(30)

500meter+ 50 burpies, 3x30leg raises

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