7-18
treadmill warm-up: 6 minute mile
3 rounds shadowboxing
3 rounds angle-pad on the wall
2X5 pullups hands in
2X5 pullups hands out
3X10 shrugs w/24 kettlebell
10X10 push-ups, various types
300 crunches
200 side crunches
3X10 lunges each side
3X10 squats
3X15 calf raises
2X50 rear leg kick outs