23 January 2013

Warm Up:
Tabata row
30 box jumps
3 x 10 wall squats
3 x 5 pull ups

Workout:
12 min amrap
10 Sumo deadlift high pull 65/95
10 Rocker Squat & stand ( start in a squat, roll back onto mat, roll back up into a squat and stand up to full extension)
5 lengths shuttle sprints