10 Pullups
20 Spiderman Pushups (alt)
30 Cook Hip Lifts (15ea. leg)
x 3 rounds

10 Chinups
20 Hindu Pushups
30 Prisoner Squats
x 3 rounds

took about 35min.

On a cleanse but thought i'd get a jump on my training goals for 2011

10-8-6-4 reps of...

A1) Incline 1-arm Pushup (45degrees)
A2) Sternum Chin ups

B1) Box Pistols (4 blocks), alternating each side
B2) Russian Leans-assisted

Core Work:

L-Sit 3x10-15sec holds trying to get as high as possible
1-arm Ring side rollouts 3x10each
Wrestler's Bridge 2x1min.

Cardio Finisher 2 rounds:

1min. Heavy Rope
1min. High Knees
1min. Jumping Jacks
1min. Rest

Austin, TX

"Filthy Fifty"

50 Hindu Pushups (Unbroken, 1 set, PR!)
50 Wall Glides (20-30)
50 Alternating 1-leg Deck Squats (assisted TRX--unbroken)
50 Regular Pushups (30-10-10)
50 45-degree straight body TRX Rows (25-25)
50 Bodyweight Prisoner Squats (25-25)

time: 25min.

2nd workout of the day here in Shreveport, LA...nothing better to do really.

4 rounds:

1min. of rope
1min. of hip escapes with opposite arm reach
1min. of sprinter sit-ups
15 meter Handstand walk (facing wall)
1min. rest

3x10 reps L-sit leg raises

Yoga 10min.

3 rounds:
-Full Situps, 10x
-1 Leg Hip Bridges, 10x each

3 rounds:
-Clap Pushups, 6x
-Jump Lunges, 6x each
-Jump Squats, 6x

Single leg bounds + Broad Jump (5+5+5) x 3 rounds

Sprints 6x60m (1min. rests)

Yoga cool down 15min.

Shreveport, LA

15 to 1:

-Bar Dips
-Body Rows (parallel)
-OH Squat (BW-Bar)
-Lying Leg Raises

Completed 30min.