17 May 09
Monday
Warm-up
30 Double unders
3 sets of 25 push ups
3 sets of 25 GHD Sit ups
Box squat up to working sets

Box Squat
3 sets of 3 reps (2-3 minutes rest between sets, progress with each set, last set do 3 or as many as possible, but know more than 10)

Rest 3 minutes

Complete as many rounds in 20 minutes as possible:
15 Pull-ups
15 Squat Jumps (place on your traps, drop into a full squat, jump off the ground, touch feet together in the air, land back in squat position, and repeat)

Finish with 10 minutes of stretching.