Friday 9/5/14

WARM-UP:
5min row or jump rope
20 lunge steps
20 iron crosses
20 OH walking lunges

STRENGTH:
Three sets of:
Bulgarian Split Squat x 6-8 reps/ea leg @ 3011
Rest 60 seconds
SA DB Row x 15-20/ea arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

CONDITIONING:
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
30 Pull-Ups

COOL DOWN:
5-10 min walk
shoulder smash or back smash

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