12.02.2011
WARMUP
400m Run
2 Rounds:
10 Squats to Box Jump
2 Cast Wall Walks
10 KB Swings
METCON
Tabata Alternate (4 rounds each circuit):
A1: Ring Rows
A2: Deck Squats
B1: SDHP (95/64#)
B2: OH Squats (95/65#)
METCON
21-18-15-12-9
Wall Ball Shots
Pullups