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]

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