Warm-up:

7 Min Agility Course

Workout:

"Dirty Dozen"

  • 25 Walking Lunges
  • 20 Pull Ups
  • 50 Box Jumps (20/16)
  • 20 Double Unders
  • 25 Ring Dips
  • 20 KTE
  • 30 KB Swings (32/24)
  • 30 Sit Ups
  • 20 KB Front Squats (32/24)
  • 25 Good Mornings (45/30)
  • 30 Wall Balls (20/14 @ 10')
  • 3 Rope Climbs to 15'

**Last Seen: 11/11/14

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