02012013- Bring a Friend Saturday

Strength/Skill:

Rotate between:

Pull Up Variation- ring, strict, weighted

Pistols or Deck Squats

Good Mornings

Workout of the Day:

Complete as many rounds as possible with a partner in 7 minutes of:

15 Sprawl Ball Chest Pass

30 Sit Ups

rest 3 minutes

Alternate full rounds for 7 minutes with a partner:

Row 150m

15 Kettlebell Swings

rest 3 minutes

Alternate full rounds for 7 minutes with a parter:

5 Thrusters

15 Hops over Barbell