7/3/11

Today, start off with a nice joint mobility and calisthenic warm up.  Then we move into a strong lift and cardio combo day.  We will utilize barbells and body weight to get a great sweat.  Also if you have a treadmill, rower or bike that will come into the equation as well.

5 Barbell power clean/10 squat thrust
5 Heavy suit case dead lift/30 second airdyne sprint (no bike? sprint on the street, row, or jump rope)
5 Barbell Squat/10 pull ups
5 Double snatch/10 push ups
5 Steel Log press/10 tuck jumps

Try and get through each round with as little rest in between movements as possible.  5-10 rounds. Cool down, have a nice day.