Witch's Brew

Warm-up:

10:00 Elliptical Machine
Active Stretching

Witch's Brew (from RunJumpLift):

4 rounds of:
4 x Deadlifts
4 x Hanging Cleans
4 x Front Squats
4 x Push Press
4 x Clean & Press/Jerks
Rd 1: 55lbs, Rd 2: 85lbs, Rd 3: 105lbs, Rd 4: 125lbs

25 x Back Extensions

7 Steps Abs:

7 x 30 Crunches, various positions

25 x Back Extensions