TUESDAY 8.12.2014 (AK)

Rower 15 minutes (30 on/30 off)

AMRAP 10 minutes

12 walking lunges

15 sit-ups

15 back extensions

5 pull-ups

5 dips

1 min rest and repeat

1st round: 4 rounds and 15 back ext. 

2nd round: 4 rounds and 8 lunges 

Buy-in: 20 burpees (59 seconds)

10 min AMRAP, alternating:

1 minute Airdyne

1 minute Evil wheel

Cash out: 20 burpees (59 seconds)

MONDAY 8.11.2014

Rower 20 minutes

then...

3x15 dips 

then...

5x20 weighted sit-ups (25, 30, 35, 40, 45 lbs)