new workout 10/12/13

5 rounds:
- 20 alt db snatches(10 each side)
-20 alt stationary reverse lunges
-20 ab bicycles

    rest 5 min

4 rounds
- 20 squat thrusts w/release pushup - 1 min rest
-15 "                                                  "
-10 "                                                  "
-  5 "                                                  "

    rest 5 min

3 rounds
-10 inverted body rows
-15 ab v-ups
-20 bench stepovers

   rest 5 min

20 min treadmill @ 4mph/ 5%

the 80's

complete each exercise before proceeding to the next.......break each 80's up as necessary......then go directly to the next.......

80 release pushups(hands off floor and chest to floor each rep)

80 ab bicycles

80 bodyweight squats

80 cable lat pulldowns(50% of bodyweight)

80 alternate stepups


note: for the bicycles and  alt stepups the total is 80.....40 each side