24-11-2010

4 x 10 push ups
8-12-16kg windmills x 5
sw/c/sq 12kg 5-1 ladder
sw/c 16kg 10-1 ladder
sw/c 20kg 5-1 ladder
sw/c 24kg 5-1 ladder

swings up and down ladder 12-16-20-24-20-16-12kg x 20

windmills 20-24kg x 5
farmers walk 2 x 20kg 3 minutes