RAW WALL TODAY 05/26/11

WARM UP
3 MIN JUMP ROPE
THEN:
1 BLDG RUN
5 BURPEES
10 JUMPING PULL UPS
15 WALL BALLS
20 SIT UPS
1 ROPE CLIMB
2 ROUNDS

WORK OUT
5 PULL UPS     SLOW, CONTNUOUS MOTION FOR ONE MINUTE (6 SEC UP 6 SEC DOWN) 
BAR HANG HOLD 1 MINUTE

5 SQUATS 45LB BAR   SLOW, CONTNUOUS MOTION FOR ONE MINUTE (6 SEC UP 6 SEC DOWN) 
SQUAT HOLD 1 MINUTE 45LB BAR

5 V UPS SLOW, CONTNUOUS MOTION FOR ONE MINUTE (6 SEC UP 6 SEC DOWN) 
V UP HOLD 1 MINUTE

5 LUNGE LEFT LEG  45LB BAR   SLOW, CONTNUOUS MOTION FOR ONE MINUTE (6 SEC UP 6 SEC DOWN) 
LUNGE HOLD LEFT LEG  45LB BAR   1 MINUTE

5 LUNGE RIGHT LEG  45LB BAR    SLOW, CONTNUOUS MOTION FOR ONE MINUTE (6 SEC UP 6 SEC DOWN) 
LUNGE RIGHT LEG  45LB BAR   HOLD  1 MINUTE

5 PUSH UP SLOW, CONTNUOUS MOTION FOR ONE MINUTE (6 SEC UP 6 SEC DOWN) 
1 INCH PUSH UP HOLD

PERFORM ALL OF THE ABOVE EXERCISES WITH 15 SEC REST BETWEEN EACH 1 MINUTE SET.

2 ROUNDS OF EVERYTHING