Bend, but don't break

                              Men    /  Women

1/4 mile run
40 crunches
40 Body weight squats
1/4 mile run
40 SB Knee tucks
40 KB/DB swings 20-30 lbs/10-20 lbs
1/4 mile run
40 Leg lifts
40 MB Chops
1/4 mile run
40 Bicycle crunches
40 DB Snatches 20lbs/10lbs