Workout from 5-22-2012

8 minute treadmill warm up


 

Set 1

150 meter row as fast as you can
5 Burpees
30 sec. wall sit
30 sec. planks

Repeat above 3 times non stop


 

Set 2

20 Ball Squat throws
12 35lbs kettebell swings
30 sec. 45lbs overhead holds
10 each leg step-ups

Repeat above 3 times non stop


 

Set 3

Heavy Ropes 5 exercies 15 sec. each

Repeat 3 times


 

Total workout time 1 hour 10 minutes


 

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