09-16-09

I.
AMRAP 10 minutes
10 Goblet Squats
10 American KB Swings
10 KB Situps

II.
10 - 1
KB Swings
KB Clean and press
Goblet Squats
Time: 17:00

III
AMRAP 10 minutes
100m sprint
5 KB Burpees
5 KB Push Presses

IV.
30:15 x 2
Plank Hold
Flutter kicks
Back Extention