RAW WALL TODAY 01/28/14

3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE

WARM UP

BACK SQUATS TO MAX

15 MINUTES

WORK OUT

1 MIN RING DIP HOLD
THEN:
5 SPLIT LUNGES
10 SQUATS
AMRAP 2 MIN

1 MIN WEIGHTED SQUAT HOLD 45LB PLATE
THEN:
5 JUMPING SPLIT LUNGES
10 SQUATS
AMRAP 2 MIN

1 MIN OVERHEAD HOLD 45LB PLATE
THEN:
5/5 HEAD CIRCLES
10 PUSH PRESS
AMRAP 5 MIN

1 MIN LEG EXTENTION HOLD
THEN:
5/5 FLUTTERS
10 BICYCLES
AMRAP 2 MIN

1 MIN SIDE PLANK HOLD    RIGHT SIDE DOWN
THEN:
5 FLOOR WIPERS
10 FONDAS    RIGHT SIDE DOWN
AMRAP 2 MIN

1 MIN SIDE PLANK HOLD    LEFT SIDE DOWN
THEN:
5 FLOOR WIPERS
10 FONDAS    LEFT SIDE DOWN
AMRAP 2 MIN