09.11.2008 - Matt

Warmup:
bike to Y
10x DB push-up + row
10x incline bench
10x behind-neck lat pull-down

then:
5x heavy incline bench + 30 seconds rest
3 rounds
rest
5x heavy behind-neck lat pull-down + 30 seconds rest
3 rounds

then:
Tabata Air-Dyne for 8 minutes (2 back-to-back tabata sets)
alternate each work set between arms only and legs only

then:
Tabata wall-ball with 10# med ball (heaviest they had there)
I pushed directly to the wall (basically a chest pass) on the wall ball - let me do many more reps per 20 seconds

then:
Tabata crunches with legs raised

then:
3 minutes continuous of 3x push-ups + 3x body row

Ride home, stretch