A pretty standard Friday, I wasn't able to get the hurdles out though because there was a basketball tournament on but I replaced them with an extended stretching package. My energy level was a little low but besides that I got through it.

TODAY'S WORKOUT

Jog 800m
Slow warm-up
135 degree pike 4x10
Leg raises 4x10@20lb's
Standing twists 4x10@35lb's
Abdominal Pull-downs 4x15@170lb', 1x10@180lb's, 1x10@190lb's, 1x5@200lb's
Standing med-ball twists 1x10@6kg (Each side)
Sitting med-ball twists 2x10@6kg (Each side)
Lunge med-ball twists 2x10@6kg (Each side)