12/10/09 (Warmup)

07:10 - 5 x Stripper squats
:15 - 20, 40, 60 Stripper bounce
:20 - 5, 10, 15 incline sit, seated twist, cycle kicks {2kg twists, [y sit, 2y twist, 4y cycle]}
:28 - 8, 16, 24 walking lunge
:34 - 10, 15, 20 shoulder press [10kg] alt. Good morning [10kg]
:45 - 5 x Wall squat alt. OHS [13.5]

08/10/09 (Warmup)

07:50 - 10 x Stripper squats
08:00 - 10, 20, 30 walking lunge (only managed 10, 20, 20)
:10 - 5 x Good morning (7.5, 10, 12.5, 15, 15)
:25 - 3 x 10 Clean and push press (10, 20, 20)
:35 - 3 workout rounds

10/03/09

AMRAP in 20mins of:

*5 Handstand Push-ups
*10 L Pull-ups
*15 Steps, Walking Lunge

Rounds: 9
(red & yellow pull-ups, pike push-ups)

07/11/08

For time:

50 Box jump, 60cm box
50 Jumping pull-ups
50 Kettlebell swings, 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg
50 Back extensions
50 Wall ball shots, 9kg ball
50 Burpees
50 Double unders

Time: 43:42

Tequnique: 4
Effort: 6