March 9, 2011

3 rounds:
F/L Raises x 10
O.H. Press x 12
B.O. Flys x 12
D.B. Bench x10

21-15-9
Burpees
DB Hang Cleans

3 rounds:
Squats x 12 - heavy
Speed Squats x 10 - no weight
Mountain Climbers x 50
S.B. Ham Curl x 15

21-15-9
Push ups
Lunges/leg - no weights