Scoundrel 12/07/07

Same routine as last time with a few more crunches.

Workout:

Kettlebell Swings at 16Kg for 10 minutes. 15 reps per set, alternating arms on the top of the minute - 75/75. BPM up to 170 with the swings, but they seem to be a little less formidable.

Riding the rollers for 40 minutes. When I stopped and filled the tires it was like I was in a whole new gear.

Abs - Evil wheel on my knees 1 x 12, crunches 2 x 20.