RAW WALL TODAY 11/21/13

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

WARMUP
1 DANNY RUN
10 JUMPING PULL UPS
10 V UPS
20 MT CLIMBERS
1 BEAR CRAWL F
1 MIN HAND STAND HOLD
1 BEAR CRAWL B
20 SUPERS

WORK OUT
10 – 1 T2B
IN BETWEEN EACH ROUND PERFORM THE FOLLOWING PROGRESSIVELY IN ORDER:
ALL  WITH 45LB PLATE

20 CHEST TO PLATE SIT UPS
20 FLOOR WIPERS W/PLATE
20 CRUNCHES
20 RUSSIAN TWISTS
20 EXTENDED SIT UPS
10/10 HEAD CIRCLES
20 CHOPS RIGHT
20 CHOPS LEFT
20 EXTENDED V UPS W/PLATE OVER HEAD
THEN:
100 LEG LIFTS W/EXTENDED PLATE
50 STANDING TWISTS W/PLATE
1 MIN V HOLD W/PLATE OVERHEAD
1 MIN ONE LEG BALANCE PINCH PLATE RIGHT HAND
1 MIN ONE LEG BALANCE PINCH PLATE LEFT HAND
4 MIN PLANK