Saturday 2nd November 2013

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2 Rounds of:

Samson Stretch (10 Seconds L&R)

10 Air Squats

10 Sit Ups

10 Back Extensions

10 Push Ups

150 M Run


Pistol Squats (10 each Leg)


“Sally” Push Ups

Max Reps of each of the following for TWO Minutes with ONE Minute Rest in between each Movement:

Box Jumps (20″W; 24″M)

Wall Balls (14#W; 20#M)


Pull Ups

Atlas Ball Dead Lifts


Double Unders

Kettle Bell Swings (45#W; 55#M)

Ball Slams

Air Squats




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