(archival: original on 4/9/08)
Warm up
100 Jump rope
10 over head squats 45lb bar
10 push ups
10 jumping pull ups
X3
Ab wheel 5 sets 8 reps 1 min rest in between each set
’suk it’
800 meter run
20 wall ball
20 knees to elbows
3 rounds for time
TIME: 22:41
