March 1, 2011

Am:
Curls 45lb 3 sets of 10
Shruggs 45lb 3 sets of 10
One arm rows 45 lb 3 sets of 10
Double arm KB swing 45 lb 3 sets of 10
Pull ups 60
Planks, bilateral planks 45 seconds x 3 sets
300 bicycle crunches
clap push ups 3 sets of 6

Afternoon:

10 150 ft sprints with tire (plus 20lbs)
10 150 ft backward tire pulls with tire (plus 20lbs)
225 push ups