RAW WALL TODAY 04/01/11

WARM UP

3 MIN JUMP ROPE
THEN:

5 PULL UPS
10 PUSH UPS
15 SQUATS
3 ROUNDS

WORK OUT

ONE ARM DB SWING  LEFT ARM 40/30
ONE ARM DB SWING RIGHT ARM
CLAPPING PUSH UPS
BURPEES
ONE ARM CLEAN SQUAT – THRUSTER    LEFT ARM
ONE ARM CLEAN SQUAT  –  THRUSTER   RIGHT ARM
WEIGHTED FLOOR WIPER
RING DIPS
STARTING WITH ONE REP, INCREASE ABOVE EXERCISES IN ORDER BY ONE REP EACH ROUND. (I.E. 1 REP OF EVERYTHING 1ST ROUND…2 REPS OF EVERYTHING 2ND ROUND)

AT THE END OF FIRST ROUND DO:
1 BLDG RUN
END OF SECOND ROUND DO:
1 ROPE CLIMB
END OF THIRD ROUND DO:
30 MT CLIMBERS
END OF FOURTH ROUND DO:
20 SIDE HIP RAISES WITH KICK EACH SIDE
END OF FITH ROUND DO:
5 WALL CLIMBS

CONTINUE UNTIL 10 REPS OF ALL EXERCISES ARE COMPLETED
35 MINUTE CAP.