Monday HOD 2/25/2013

4 rounds for time of:

11 weighted pull-ups
11 supine fly
11 DB pistal squats
11 frog jump tucks
11 weighted dips
6 Coleman plyo push-ups 2

Tuesday HOD 2/26/2013

21, 15, 9, 6

box jumps
Clean snd press
kettelbell swings
toe to bar
40m side shuffle

Wednesday HOD 2/27/2013

4 rounds as fast as you can of:

6 plyo switch knee push-ups
6 one leg MB box diamond push-ups
13 chest pull-ups
13 supine rows
11 one leg DB split jump squat
11 one leg plate curl

Thursday HOD 2/28/2010

max rounds in 15 min

plate-pull
push-plate
8 switch side squat thrust to box jumps
11 sumodeadlift high-pulls

Friday HOD 3/1/2013

3 rounds for time of:

4 cone shuttle
40m push plate