babyyy.
melisssssa.
zhenghannn.
jiayinnn.
jon ongggg.


HE有激人《超級白》

October 2004
November 2004
December 2004
January 2005
February 2005
March 2005
March 2006
August 2006
February 2007
March 2007
April 2007
May 2007
June 2007
July 2007
August 2007
September 2007
October 2007
November 2007
January 2008
February 2008
May 2008
June 2008
August 2008
September 2008
October 2008
December 2008
January 2009
March 2009
April 2009
May 2009
September 2009
October 2009
December 2009

"Fight Gone Bad"

3 rounds of 5 minutes of work/1 minute of rest

Rowing
Push Press 40kg
Box Jumps
Sumo-Deadlift High Pull
Wall ball 6kg (to the ceiling)

Did not count the reps. Wanted to just destroy myself. But it was quite tough. Think i am going to do this workout quite often. it's one of the better workouts.

this is lester at 2:53 pm.