Combo Set & Screamers

Warm-up:

10:00 Elliptical Machine (147 Cal.)
Active Stretching

Combination Set:

4 sets of 5 reps @ 85lbs, 1:00 rest bet. sets
1 rep represents a combination of the following exercises:
Romanian Dead Lift
Hang Clean
Front Squat
Push Press
Reverse Lunge (1 per leg)

1:00 Rest

5:00 Exercise Bike (50 Calories)

Screamer Ladder:

3 x push-ups
1 x kangaroo jump
6 x push-ups
2 x kangaroo jumps
9 x push-ups
3 x kangaroo jumps
.
..
...
21 x push-ups
7 x kangaroo jumps
...
..
.
3 x push-ups
1 x kangaroo jump

1:00 rest

7 Steps Abs:

7 x 30 crunches, various positions

Back:

30 x 'superman' back extensions