7-15-09

Warm-Up: Hill Sprints
Dynamic
1)x3
SB Push-Up x 15
SB Knee Tuck x 10
Burpee x 5

2)x3
Sumo Squat x 15
SA KB Swing x 10
Widowmaker x 5

3)x2
Row: 10 cal/10 Breaths/ 10 cal
J Pull Ups x 10
Airdyne: 15 cal/ 15 Breaths/ 15 cal
Angle Pull-Up x 8 each

After Each Round: Leg Blaster w/ 1 sec iso-hold on each rep
5 BW Squat
5 Lunge each
5 Pop Lunge each
5 Jump Squat