Thurs. Oct 14

20 walking lunges, 12 wall ball, 12 push ups
20 walking lunges, 9 wall ball, 9 push ups
20 walking lunges, 6 wall ball, 6 push ups
20 walking lunges, 3 wall ball, 3 push ups

1 min rest

20 row, 3 pull ups, 3 overhead squats
20 row, 6 pull ups, 6 overhead squats
20 row, 9 pull ups, 9 overhead squats
20 row, 12 pull ups, 12 overhead squats

1 min rest

15 back ext, 15 power wheels, 15 streamline sit ups
15 back ext, 15 power wheels, 15 streamline sit ups
15 back ext, 15 power wheels, 15 streamline sit ups
15 back ext, 15 power wheels, 15 streamline sit ups

Weights to Use:
Wall ball: 10 lb med ball or higher
Row: 60 lbs or higher
Overhead squat: 35 lb plate or higher
Back extensions: 25 lb plate or higher