Back has been sore at work all week, but ok when it has time to rest. 3 weeks til i get a 2 week vacation and it can rest.

Friday February 6/09
Lower Body (Heavy)/Core
Squats 4 sets 4 reps
Deadlift 2 sets 5 reps
Calf Raise 2 sets 17 reps
(superset with)
Toe Raise 2 sets 21 reps

Circuit/2 sets:
Chinnies 28 reps
Superman 8 reps
Plank 30 sec

Crunches 1 set 20 reps

Finisher Circuit:
16 Burpees
35 Jumping Jacks
35 Split Jumps
20 Bodyweight Squats