25 Nov 14 A new spin on a classic rep scheme and some Turbostone work....

50 Jump rope singles 50 1 leg hops each side

3x 30 sec

Battle Ropes

Squats

Kb Swings

Handstand work

5x3 Strict

21-15-9

Shoulders to Overhead 115/95

Pull ups

Doubles

1 200m Sled 90/60

Rest 5 min

5 Min Stone Ground to shoulder AMRAP 110/75

Cash out

50 Good mornings with bar