7NOV09

Did a dirty one from Sealfit.com

2 BB Complexes at 45# and 55#

3 rounds of: 3 Front Squat @ 140#
10 jumping lunges

4 RFT:
Run 400 m
10 manmakers with 20# dumbbells
15 pull ups
20 squats

4 rounds of:
Hip mobility drill
10 GH SU
10 Back extensions