3-20-09

W-up: Dynamic stretch 10-1 Squat/Pushup

Partner Complex's

For time: 40,30,20,10 Calorie Aerodyne sprint
Example- P1- 40 calories P2 rest
P2- 40 Calories P1 Rest
P1- 30 Calories P2 rest etc...

Grinder Sets-
1. 4 Rounds of:
10 KB Swing
10 Weighted Stepups
5 Burpees

2. 4 Rounds of:
10 Jump Squats
5 Man Makers
10 Ball Slams

3. 4 Rounds of:
Row 150 meters
10 Med. Ball Thrusters
10 Russian Twist