11/21/09

45 Minute Spin

I.
1000m Row
30 PVC Rollouts
30 Burpees
30 Back Extensions

II.
21-15-9
Goblet Squat (16K)
American KB Swings
Pull ups
Time: 8:26

III.
20:10
Bottom to Bottom Squats
Rest at bottom

IV.
50 Partner Ball Situps

V.
Plank Hold (4:00)