05-23-09

I
Run

II
AMRAP in 20 minutes
5 DB Renegade Rows (30#)
5 Pull ups
5 DB Front Squats
5 Plyo Push ups
5 DB Push Presses
5 Ring Dips
8 rounds minus 2 push presses and ring dips

III
100 Sit ups

Spin - 50 minutes
Lots of sprints which is a real weakness.