January 25, 2009

1)  EMOM for 15 Min

• 20x  KB Swing to Squat
• 40x  Speed Skater Jumps
• 20x  Plank Jacks

2)  4 Rounds

• 8x  Barbell Straight Leg Deadlift
• 8x  Single Arm Incline DB Press,
  
  • Alternating, Elbows in or neutral grip, each arm
    
• 10x  DB Reverse Lunge, Alternating, each leg

3)  EMOM for 15 Min

• 100x Jump Rope
• 10x  Burpees
• 30x  Seal Jacks

4)  2 Rounds

• Sprint 18 cals on Bike
• 6x  DB Man-Makers (Pushup, Row-L, Row-R, Stand, Clean, Press)
• 400m Run