Thursday 11.26.15 6am

Warm-up: 2 sets

1 minute jump rope

20 alt lunges

1 minute shuttles

5 in place inch worm w/ push-up

Weighted Step-ups:

3 x 5 each side

Single Arm shoulder press:

3 x 10 each side

Ring Holds:

3 x :30 seconds

Y's & T's:

3 x 10 each

*Atlernate the above movements as a circuit

Metcon: 4 rounds for time

10 alternating kb swings (53/35)

10 alternating kb lunges (same kb)

10 single arm kb thrusters (5/side)

10 pullups

200m run