RAW WALL TODAY 08/08/13

3 MIN JUMP ROPE
15 OVERHEAD SQUAT W/ROPE
15 OVERHEAD PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGE W/ROPE

WARM UP  15 MINUTES

OVER HEAD SQUATS  TO 1RM

WORK OUT
TRAVELING PLANK LONG LENGTH     RIGHT      50/40
10 RUSSIAN TWIST
TRAVELING PLANK   LEFT
9 RUSSIAN TWISTS
CONTINUE ABOVE PATTERN DOWN TO:
1 RUSSIAN TWIST

THEN:
6/6 OVERHEAD WALKING LUNGE RIGHT ARM  50/40
6/6 FARMERS CARRY WALING LUNGE RIGHT ARM
50 BICYCLES

6/6 OVERHEAD WALKING LUNGE LEFT ARM  50/40
6/6 FARMERS CARRY WALING LUNGE LEFT ARM
50 BICYCLES
5 ROUN DS