1/30/09
Warm-up: 5 min on the treadmill 3.0-3.2mph incline 1.5

Front Squats: 2x8x57.2lb barbell, 1x7x57.2lb barbell
RDL: 3x8x82.2lb-barbell
Chin up: 1 assisted
Neg chins: 3x8
Arnold Presses: 2x6x15+lb DBs, 1x5x15+lb DBs
One Arm DB Rows: 1x8x25+lb DB, 2x6x25+lb DB
Low Incline DB Press: 1x8x20+lb DB, 2x6x20+lb DB

Then; HIIT on the treadmill
5 min warmup 1.5% incline 3.0mph
20 sec at 6.0mph - 60 sec at 3.0mph x 6
15 min at 3.0-3.3mph