7-6-09

Warm-Up: Dynamic

1.
15 Single Arm DB Power Snatch
15 Box Jump Burpees
15 Jumping Pull-Ups
15 Hanging Knee Raises
Airdyne: 20 Cal

2.
12 Single Arm DB Power Snatch
12 Box Jump Burpees
12 Jumping Pull-Ups
12 Hanging Knee Raises
Rower: 400m

3.
9 Single Arm DB Power Snatch
9 Box Jump Burpees
9 Jumping Pull-Ups
9 Hanging Knee Raises
Grassy Knolls: x 2

Plyo Push-Ups
Bzott Curls
Front/ Side Raises