March 10, 2011

Warm up:
30 high knees
10 v-ups
for 10 minutes, AMRAP.

Beg for Mercy

50 sec work, 10 sec rest

5 rounds

1. Plank Jumps over the Sandbag (or anything that can be used as an obstacle)
2. Get Up
3. Elevated Push Up with Knee Tucks
4. Side Step Up with Sandbag or your own bodyweight – Left Side
5. Side Step Up – Right Side

3 x 10 db rows
3 x 10 db shrugs