2012-11-29 18.37.40

Monday HOD 4/1/2013

4 rounds as fast as you can of:

9 one leg DB sit squats
7 one leg MB shaolin push-ups
30m platepush
11 eccentric pull-ups

Tuesday HOD 4/2/2010

5 rounds for time of:

11 Full cleans and press
60 double unders
11 handstand push-ups
21 hanging flutter kicks
11 toe to bar
11 sliding plate hip-ups

Wednesday HOD 4/3/2013

5 rounds for time of:

11 one leg MB diamond push-ups
21 kettlebell swings
5 coleman split squats 2
11 chest pull-ups
100m high knee sprint

Thursday HOD 4/4/2013

Max rounds in 18 min.

21, 15, 12, 9

cone hurdle sprint
burbees
sumodeadlift
handstand push-ups

Friday HOD 4/5/2013

Tabata

pull-ups
push-ups
squats
super crunches