Work Out of the Day (7/30/09)

w/u: Jump-rope x 100, 0.60 jog (decent pace)

As many rounds as possible in 20 minutes. No rest between exercises, but you may rest between rounds, but the goal is to do as many rounds as possible.

10 Wall Ball Shots, 22.5 lbs ball
10 Glute-Ham Sit ups (using Roman Chair)
10 Back Extension (using Roman Chair).

If you don't have a Roman Chair, substitute various ab movements, (sit up, leg raises etc), but increase reps to 12-18. For back extension, just do laying back extension.