Monday 7/6/09:
1A) DB Flat Press 3x6
1B) DB Row 3x6
2A) DB Triple Press (Incline then half then flat) 3x6 2B) BB Row 3x10
Decline Weighted Crunch with 25 lb plate 2x25
Russian Twist with Medicine Ball 2x10
Hanging Knee Raises 2x15
6x30s sprint, 30s jog
Notes: Forgot about the deadlifts…pretty pissed off about that.