the stationary wheel...

the stationary wheel does not squeak, does not, that is, show its need for lubrication.

workout:

30 seconds per station, 30 seconds to switch stations and "rest"

tuck hang
V-sit
step up @ 18"
KB swing (53#)
push press (2x20#)
r plank
front plank(elbows)
l plank
squat hold
slosh pipe overhead hold

r1. "rest" w/ 5 pushups between each station
r2. 5 squats
r3. 5 atomic situps
r4. 5 pushups
r5. 5 squats.
r6. 10 atomic situps

60 minutes total workout, 100 pushups, 100 squats, 160 atomic situps.

also we were trying to focus on accelerating out of the gym . trying to add reps on the push press & step up (last few push presses were 25,23,& 30, round 6 step ups included hops, round 5 squats were squat jumps, last 30 seconds was a sprint, max reps of atomics in 30 seconds [20], etc...) trying to avoid accepting diminishing results....