W9
Tuesday- August 5, 2014

30/30’s x 30-50 sets
30 sec Row
30 sec rest
30 sec KB Swings, 53#
30 sec rest
30 sec Double Unders
30 sec rest
30 sec Wall Ball, 20#
30 sec rest
30 sec Air Dyne
30 sec rest
30 sec Bear Crawl
30 sec rest
30 sec Walking Lunges
30 sec rest
30 sec Front Rack KB Hold, 70#
30 sec rest
30 sec Burpee Pull Ups
30 sec rest
x 5 @ high aerobic effort

Completed. Felt like crap. Had to work off the vacation.