9-23-10

Warm-up: Cardio piece/ Dynamic

5 Rounds or 15 minutes of:
- 200m row
- 20 box jumps
- 20 alt. walking lunge

3 rounds or 10 minutes of:
- 15 push-up to clean and press
- 20 inverted rows
- 25 wall ball (1 n 1/4 squats)

3 rounds or 10 minutes of:
- 150 jump rope
- 15 hanging knee raise
- 15 ea. alt. supermans