06/26/2013

I. 400m Run
30 Squats
10 Push ups/PVC Rollouts/Dips
50 Leg Levers
20 GHD Sit ups
20 Back Extension

This warm up really helps to warm up my lower back, especially early in the morning. 

II. "Hansen"
5 x
30 KB Swings (16kg)
30 Burpees
30 Sit ups
Time:27:38

III. Walk the dogs