technique

melissa, ellen

ride 10:00

60 yards lunges

30 yards lunges: single overhead lunge

30 yards lunges: rack held

3x3 front squat @ bar

1x4 front squat @ bar

1x5" "

1x6" "

1x7" "

step up ladder rack hold

1-7

5:00 sprint on airdyne for calories.

nick:

row 10:00

new workout:

"STAY AWAY FROM OPRAH!"

x50 box jumps @ 36"

x50 pullups

x50 calories on airdyne

x50 ball slams @ 30#

x40...

x30...

x20...

x10...

52:39. he needs to learn to stay away from oprah!