Tuesday, July 2

1 mile run

Main:

3 x 10 of each of the following (increase weight on each set)
*combine 20 box jumps before starting new exercise

Bench press
Cleans (or upright row if you are not familiar with cleans)
Straight leg deadlift
Pull-ups
Tricep pushups (http://www.youtube.com/watch?v=CEgzumrUC_E)
3 sets of 21's (Curl the bar half way up 7 times, curl it from the halfway point up 7 times, curl it from the bottom all the way up 7 times.  Don't rest between segments)