new metabolic for saturday 04/20/13

10 rounds:
   300 meter row/15 pushups

5 rounds:
   12 alternate db snatch from floor /15 abdominal v-ups on flat bench

spin class

new metabolic for 04/13/13

five rounds:
20 alt box steps with 15/30 lb dbs
10 clean & press with 15/30 dbs

four rounds
15 pushups
5 lat pulls with 75% bdywt
20 ab bicycles

three rounds
20 reverse lunges
10 alt db floor snatches 15/30 lbs