1/17/12

Set 1
minimal rest between
KB Swings 20# (15/3)
Up Right Row and Twist 20#KB (15/3)
Prisoner Get Ups (15/3)
KB Lunge Press & Side Twist @20# (15/3)

Set 2
10/50 for 12 rounds
Clean & Press @30#
Squat & Press 15#DB
Squat Leaps
3 Tier Push ups (drop down and stagger up for two)
Reverse Pull Ups using on TRX (hold at top and then back down, up fast)

Set 3
5 Butt Kicks, 1 Squat Jump, 5 Butt Kicks, 1 Squat Jump, 5 Butt Kicks, 1 Squat
10 High Knees, 1 Squat Jump, 10 High Knees, 1 Squat Jump, 10 High Knees, 1 Squat Jump
5 Butt Kicks, 1 Squat Jump, 5 Butt Kicks, 1 Squat Jump, 5 Butt Kicks, 1 Squat
10 High Knees, 1 Squat Jump, 10 High Knees, 1 Squat Jump, 10 High Knees, 1 Squat Jump