06/24/2013

I. 400m Run
30 Squats
10 Push ups
10 Dips
50 Leg Lever
10 GHD Sit ups
10 Back Extensions

II. 2 minutes Max Reps x 2
Row (calories) = 50
Burpees = 51
Push Press (35# DB) = 36
Dead Hang Pull ups = 12
Rest 1 minutes between movements
TOTAL = 149

III. Quad Smashing