Sat, Sep 10th 2011

1. 20m Leg Sled (push boxing bag)
2. Strict Pull-ups
3. 50 Box Jumps (Higher than normal)
4. 20 Double Unders
5. 25 Ring Dips
6. 20 Hanging L Raises
7. 30 KB Swings (Heavy)
8. 30 V Situps
9. 20 DB Squat Cleans
10. 25 Back Extension / Superman
11. 30 Wall Ball
12. 3 Rope Ascent

30min cut-off

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