OCTOBER 2, 2009

WARM-UP
SAMSON STRETCH
10 PULL-UPS
10 DIPS
10 KB SWING
10 KTE
3 ROUNDS
THEN:
"SQUAT LESS"
80 SQUATS
10 PUSH PRESS 115/75
60 SQUATS
20 PUSH PRESS 115/75
40 SQUATS
30 PUSH PRESS 115/75
20 SQUATS
OR
"CFU 911"
9 BURPEE BOX JUMPS
11 KTE
9 PULL-UPS
11 KBSP
MAX ROUNDS IN 9 MIN