FRIDAY June 26, 2009

1-2-3-4-5-6-7-8-9-10

Kettlebell Swing    (24k/32k)

Plyo Pushups

Sumo Deadlift Hi Pull    (75#/95#)

Push Press    (75#/95#)

Tire Flip w/ Jump

Situp/Standup/Ballslam   (20#)

***For Time***

THURSDAY June 25, 2009

Pull ups 2×20 + 5 with negative

Lat pull downs 2×25

2″ Barbell curls 2×25

 Hammer curls 2×25

Clubs 5×5

Ring pushups   2×25

Kettlebell scissors     2×25

Kettlebell alternating swimmers     2×25

Kettlebell Seated shoulder press    2×25

Kettlebell laying chest press     2×25

Kettlebell snatch lowers     2×25

Flex arm hang  to failure

Weighted abs of choice     5×20

***Move through workout taking as little breaks as possible***