W1: Arms & Abs & W2: Cardio, Hams, Calves, Abs

03/19/13

Workout 1:
LF Machine Curls (110) 12, 12, 12
Rope Pressdown (25) 10, (20) 10 x 3 rounds
Single Arm Cable Curl (25) 10, 10, 10
Incline DB Curl (35) 10, 10, 10
Hammer Curl (35) 10, 10, 10
Single Overhead DB Extension (25) 10, 10, 10

Decline Situps x 75
Leg Raise x 75
Hip Extension x 75

Workout 2:
5 rounds of:
Sprint 100'
Burpees x 15
Sprint 100'
Wall balls (10) x 20
Sprint 100'
Double Unders x 25
Sprint x 100'
30 second rest
15:15

3 rounds of:
Stiff Deadlift (90) 15
Calf Raise (250) 15
Leg Raise x 15