19 FEB 2013

3 Rounds of 30/30
Work 30 seconds each side, rest/rotate 10
seconds between exercises, 2 minutes between
rounds

Swings
Cleans
Press
Snatch
Slingshot
Squats
Rows


One armed Tony

12 FEB 2013

40/20 x 7 x 4

Work 40 Seconds each exercise,
Rest/Rotate in 20 Seconds
Rest 1 Minute between rounds
4 Rounds

1) Hand to Hand Swings
2) Double KB Push Press
3) Goblet Squat
4) Ring Rows
5) Barbell Sumo Deadlift Highpulls
6) Floor Press
7) Russian Twists

5 FEB 2013

30-20-10

Perform 30 reps of each exercise,
then 20 reps, then 10.  Rest as needed.

American Swings
Push Press (es)
High Pull to Squat
Double Cleans
Single Leg Deadlifts (es)
Sit Ups