11.24.08

7 min icy walk to gym

dumbbell squat 12/50, 12/50, 10/70, 10/70

1 arm snatch 8/25 each arm, Repeat, 6/35 each arm
single leg deadlift with body bar 16/24 X 3
Done as alternating sets

--2 minute run on treadmill

leg curl machine 12/95, 12/95, 10/100, 10/100
chest pres machien 12/120, 12/120, 10/125, 10/125
Done as alternating sets

--2 minute run on treadmill

wood chopper 12/70, 12/70, 10/75, 10/75 on each arm
Sumo squat 15/25, 15/25, 15/35, 15/35
Done as alternating sets

--2 minute run on treadmill

back extension on stability ball 12 X 3
medicine ball mason twist15/8 X 3
Done as alternating sets

--15 minutes elliptical

7 minute icy walk home

24 prisoner squats
20 lunges
16 sets ValSlide mountain climbers
12 assisted chin ups
Repeat

Stretch

Total resistance training time: 43 minutes