12/14/12

Pullups
14 reps

Lat pull downs
1 x amrap rest pause 120x16

Standing dbell press
3x8 35 40 45

Black burns
2x20 secs 4 positions

Curl machine
3x12

Abs x2

V ups x10
 Hip ups x 10
Alternating toe touches x 10

Treader sprints
20 secs on 40 secs off x 3
5.0 speed incline at 5,6,7