10/6/10

Individual
Wt. Squats x 15
F/L Raises x 10 ea
Step ups x 8 ea
Pushups x 30
Jackknife x 20
Rower x 1 min
S.A. Rows x 10 ea

Group
1)Thrusters :20 on/ :10 off x 6
2)2 min EDT
-5 Burpees
-10 Squat Jumps
-10 Split Squat Jumps
3) Widow makers x 90 sec x 2
4) Bicycle Crunch :20 on/ :10 off x 6

*After each individual do one group and keep alternating til finished with groups