9/28/13 Cardio & GPP

Bike 20 mins @ 90 rpm

Row 7 intervals 500m / 1 min rest

24in box jumps - 10 x 4

ISO leg extensions - 20 x 15 x 4

Sissy squat - 20 x 4

Seated calf raise - 140 x 15 x 4

Ab circuit 100 reps