2012-12-10 10.50.49

Monday HOD 4/8/2013

5 rounds for time of:

15 pull-ups
11 jump lunges
10m lateral band push-ups
21 box switch step-ups

Tuesday HOD 4/9/2013

max rounds in 21 min

7 power high-pulls
40m push-plate
9 handstand push-ups
60 double unders

Wednesday HOD 4/10/2013

21, 18, 15, 12

MB push-ups
DB one leg split squats
pull-ups
MB hip-ups

Thursday HOD 4/11/2013

Max rounds in 17 min

7 clean squat press
30m plate-pull
11 SB pike push-ups
5 Band bear jump pulls
7 box jumps

Friday HOD 4/12/2013

11 squat thrust to pull-ups
150m sprint
15 kettlebell swings