SEPTEMBER 14, 2009

WARM UP
1 MIN MAX PUSH-UPS
1 MIN MAX SQUATS
THEN:
"MOLASSES"
RING PUSH-UPS
RING DIPS
DB ROW
WALLBALL
15, 12, 9
THEN:
REVERS ROW
BACK EXTS
SIT-UPS
BALL SLAMS
21, 15, 9
THEN:
JUMP ROPE
BOX JUMPS
DB THRUSTERS
BURPEES
30, 20, 10
FOR TIME