Saturday, Dec 14, 2013

A. For Time:
Toes to Bar x 30 
Box Jumps x 30 20/24"
Wall Balls x 30
Row x 30 calories
Burpees x 30
Kettlebell Swings x 30 35/55 lbs

BEGINNERS
7 skin the cats on stall bars
rest 15 sec.
10 box jumps or step ups
rest 30 sec.
5 wall balls
rest 30 sec
Row 10 calories
rest 30 sec.
5 burpees
rest 30 sec.
10 KB Swings
rest 30 sec.
2 sets

B. 90/90
    PAILS and RAILs for Shoulders
    1 simple Spina Flow Pattern