7/17/2014

13 lb vest

4 rounds

.25 mile dreadmile, 4.1 mph

Pushup burpee jumping pullup, 6

Empty o-bar good-mornings, 8

Hanging knee raises

3 rounds

Upright rows, empty o-bar, 8

Mace bell 10-2, 5 per side

Military press, empty o-bar, 8

Cable crunches, 150lbs, 12 reps

3 rounds

Inverted bosu ball air squats