If you want happiness for an hour -- take a nap. If you want happiness for a day -- go fishing. If you want happiness for a month -- get married. If you want happiness for a year -- inherit a fortune. If you want happiness for a lifetime -- help someone else.

Chinese Proverb

Check out this chick's snatch. It's a beaut!!
http://www.usaweightlifting.org/athletes/snatch.html
It's from USA Weightlifting; they'd know.


Rope Climb and Bench Press body weight for 20 minutes.

How many reps of bench press and how many trips up the rope can you get?



50 Sit-ups.

Standing two minute sprint on stationary bike.

Push-press, 1/3 body weight 21 reps.

Standing two minute sprint on stationary bike.

Push-press, 1/3 body weight 15 reps.

Standing two minute sprint on staionary bike.

Push-press, 1/3 body weight 9 reps.

50 Sit-ups.


Tabata 12 inch Jumps

Rest 4 minutes

Tabata 12 inch Jumps

Rest 4 minutes

Tabata 12 inch Jumps

Notes:

Suspend a small object 12 inches above your reach.

Now jump up and touch it per Tabata Interval protocol.

REST