September 25, 2011

Warmup:
100 BW Squats
1000M Rower
50 Over Head Squats

4 Rounds
S.A. Plank Rows x 3/3
Step Ups x 8/8
Alt. Chest Press x 10/10
S.A. KB Swing x 6/6
Split Squat Jumps x 15/15

3 Rounds
20 cals Airdyne
20 Push Press
20 Overhead Extension