Fran

Warm-up:

Running, 3/4 mile @ 8.5mph, 1/4 mile @ 10mph
Active Stretching

Fran:
21-15-9:

Thrusters, 95lbs
Pull-ups
Total Time: 9:25

Core Workout:

30 x Good Mornings, 45lbs
1:00 Holding Tuck Position while hanging from Pull-up bar
60 x Inclined Sit-ups
30 x Back Extensions w/ 25lb plate

6:00 Exercise Bike