W1: "Filthy Fifty & W2: Arms

01/30/13

Workout 1: Filthy Fifty
Double Unders x 50
Burpies x 50
Wall Ball Shots (20) x 50
Back Extensions x 50
Push Press (45) 50
Knees to Elbows x 50
Lunges x 50
Kettle Bell Swing (45) 50
Jumping Pullups x 50
24" Box Jump x 50
(27:01)

Workout 2: Arms
LF Machine Curls (110) 15, 13, 13
Rope Press (40) 25, 25, 25
Preacher 21's (55) x 2, (45) x 2
DB Extension (35) 15, 13, 13
Incline DB Curls (40) 10, (35) 10, 10
Hammer Curls (40) 15, (35) 13, 12
Press Down (80) 12, 12, 12
Pullups x 50
Ring Dips x 50