RAW WALL TODAY 03/09/12

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

10 V UPS
10 JUMPING PULL UPS
1 LEAP F/R
2 ROUNDS

WORK OUT     20 SEC ON    10 SEC OFF    8 ROUNDS   WITH HOLDS
SPLIT LUNGES
30 SEC HOLD RIGHT LEG LUNGE
30 SEC HOLD LEFT LEG LUNGE

FLOOR WIPERS  35/45LB PLATE  (10 SEC RESTS ARE DEAD ROACH WITH WEIGHT)
60 SEC KNEE HOLD

JUMPING SQUATS
60 SEC SQUAT HOLD WITH 35/45 PLATE

FONDAS
4 ROUNDS RIGHT SIDE DOWN
30 SEC SIDE PLANK HOLD WITH LEG UP
4 ROUNDS LEFT SIDE DOWN
30 SEC SIDE PLANK HOLD WITH LEG UP

HEAD CIRCLES 35/45 PLATE
4 ROUNDS LEFT
4 ROUNDS RIGHT
30 SEC EXTENDED ARM HOLD

HIP RAISES 45/35 PLATE ON HIPS
4 ROUNDS LEFT LEG UP
30 SEC HOLD LEFT LEG UP
4 ROUNDS RIGHT LEG UP
30 SEC HOLD RIGHT LEG UP