Saturday Chipper workout - 30/08/08

Ballistic warmup

then for time

400m punch bag run(shoulder the 70lb bag)
400m run
100 Sledge Hammer swings
50 bench press - 95lb
50 box jumps
50 SDHP - 75lb
50 Clean N Press - 25 ea arm 24k KB
50 wall ball shots
20 burpee/pull up - GI Jane style
50 heavy jab/cross on heavy bag
50 walking lunges with 75lb
400m row
400m run

a fun time was had by all