Wednesday 9/3/14

WARM-UP:
10:00 AMRAP
Max single unders

STRENGTH:
Three sets of:
Pull-Ups x 4-6 reps @ 3111
Rest 60 seconds
Goblet Squats x 6-8 reps @ 31X1
Rest 60 seconds
Plank x 30 seconds
Rest 60 seconds

CONDITIONING:
Three rounds for time of:
Pull-Ups x 20 reps
24/16kg Kettlebell Swings x 15 reps
400 Meter Run

COOL DOWN:
3 sets of:
Pushups AMRAP(-3)
2min wall smash shoulder or foam rolling

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