Workout 2 for week of 10/24/11

Warm up
lunge 50 feet
pull ups 2*15
rear delt rows 2*15
dips 2*15
hip flexor distract

Part 1
Deadlift 5RM

Part 2
40 lunges
40 jump pullups
600m run
40 boxjumps
40 push ups
600m run
40 push press
40 sumo deadlift high pull
600m Run
AFAP

Workout 1 for week of 10/24

Warm up
single arm row 2*15
low back exstension 2*15
band rear delt flies 2*15
distract lat stretch

Part 1
500m row
AFAP

Part 2
5 squat clean press
10 kettlebell swings
15 medicine ball situps
15 mins AMRAP