11/20/09

I.
100 Jump Ropes
100 KB Swings
100 Jump Ropes

II.
Tabata 45:15 x 3
Plyo Squats
Mountain Climbers
Weighted Lunge Steps (25# DB)
Renegade Rows
Thrusters
Rocking Chairs

III.
Plank Hold to Failure (3:33)

I.
100 Jump Ropes
100 H2H KB Swings
100 Jump Ropes

II.
2 Rounds
Team Relay (nobody moves until all are done)
500m Row
25 Figure 8
30 American KB Swings
40 KB Situps
50 SDLHP

III.
45:15 x 3
Plank Hold