For time:
30 Lunges
25 Pull-ups
30 Sit-ups
50 KB Swings(M-53#, W-35#)
25 Ring Dips
30 Box Jumps(M-24", W-20")
20 Knees to Elbows
30 Wall Ball(M-20#, W-16#)
50 Back Extensions
30 Med Ball Cleans
Post time to comments
Here is good read on the infamous Med Ball…..
Mark Verstegen, author and founder of Athletes’ Performance Institute, says "When you’re talking about optimizing performance, from gladiators to the French Open, this simple ball might have more power to unlock an athlete’s potential than any other tool ever invented."
Read full story: http://sports.espn.go.com/espnmag/story?id=3336435
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