Fri. 1-16-09
Warm Up: 2 Rounds
Shoulder Stretches, Squats, Push Ups, High Knees slow/fast
W.O.D.: (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)
Dips
Plank Rows or MMA Row each arm
Sprint to right side end of parking lot and back
KB Swings ( Bell overhead)
"KILL the LEGS"
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