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