9-18-09

2Rnds ea

Chest:
Pushups x25
DB Fly x20
FT Press x15 ea
Diamond pushups x10
Airdyne 10cals arms only

Legs:
KB Swing x25
KB Sumo highpull x20
Lunge x15 ea
Erector stepunders x10ea
Airdyne 10cals legs only

Total:
DB Thruster x25
Wall ball x20
FT Highpull x15
Bag getups x10

after each group, do either 250 jump rope or 500m row