100 jump ropd
50 squat
50 push up
50 crunch
took 6:19
Lifting
30 rep bench close grip bar only
20 rep reg grip 75#
2x10 wide grip 75#
10 15# tri ext on bench
10 rep 30# lat row on bench
8 rep 30# curl
10 rep forward and lateral shoulder raise 10#
10 rep 70# chest fly machine
20# tri ext on bench
5 diamond push up
hang from bar....knee to chest abs 10 reg then 10 obliques (5 each side)
bench bar 75# curls 5 reps