Wednesday, November 8

run 800 meters
20 squats
20 push ups
20 sit ups
10 pull ups
run 200 meters
50 push ups
50 squats
run 800 meters
20 sit ups
20 squats

once, for time

Wednesday, November 8

Monday, November 8

20 Situps
10 Pushups
20 Squats
5 Chin-ups
15 Dips
200 meter run

5 times for time

Monday, November 8

20 push ups
20 sit ups
5 pull ups
15 dips
run 200 meters

5 times for time

Friday, November 3

Row for one minute
Chin ups for one minute
sit ups for one minute
squats for one minute
pushups for one minute
rest for one minute

repeat the whole thing 4 times.

Wednesday, November 1

15 walking lunges
run 200 meters
15 oblique twists
run 200 meters
12 overhead squats
run 200 meters
15 wall ball
run 200 meters

Repeat this 3 times
throw up a little in your mouth...

Monday, October 30

10 pushups
15 tricept dips
15 pushpress
5 pull ups
20 situps
5 knees to elbows or leg lifts (work lower abs)

Repeat 5 times, and kiss your shoulders good bye.