6-10-09

W-up Dynamic

9min Rnds

Bench Press x15
KB Swing x15
Jump Pullup x15

Row 250m
Wall Ball x10
T Get-up

1/4 Sq DB Curl
1/4 Sq DB Tri Ext
Lat Crunch x10 ea

*after each 9min rnd, do one of the following:
3min Continuous clock

push-up/full sit-up
Lunge/DB Row
(Wall Sq w/ DB F/S Raise)/Burpee