5/4/2013 Saturday

100 burpees 5min 48 sec+ stretch

Back Squats 5×5 218

A1.Floor press 5×3 w 145+ 1×6 w 135

A2. burpees 6×50

A3. Pullups 5×6

A4. leg raises 5×12

b1. Dips 5×7

b2. pistols 5×8 each leg

b3. chins 5×5-6

b4. burpees 5×50

b5. decline situps w weight 5×12 + 3 x1 min twist

Sprints 10 x 100 yrd 30 sec rest

burpees 100

pushups 5×20, DB hammer curls 5×6

biking about 20miles 2x 45 min

PM)

burpees 100

burpees 50, weighted situps 20 x 5 rounds + 3 x 1min flutter kicks

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