OWMA W.O.T.D.

Warm-up

Run 400 meters
25 pull-ups
25 push-ups
25 sit-ups
25 squats

I loves squat cleans!
10 resistance sprints
10 squat cleans
10 dumbell push presses
(Do three rounds)
Rest 5 minutes

The GHD Thingy
30 GHD back extensions
30 GHD sit-ups

OWMA Quotable Quote

"Now I can be the real Ponyboy!"
- Arnold getting excited over the resistance sprints with David

OWMA Bonus Quote

"Wow, you made TWO people puke today. That's impressive!"
- Ponyboy congratulating Freddy