Crazy Friday 27-8-2010

Dynamic Warm-up
Then:
Tabata Sprints
8 rounds – 20 seconds – 10 seconds rest.
Then:
10x Ring Pull-up +
60 seconds Rope Alternate Undulation
5 rounds
Then:
10x Ring Dips +
60 seconds Double Rope Slams
5 rounds
Then:
5 KB Prong Attack – 5 rounds – 5 reps
Single Arm Swing +
Clean +
Jerks +
Over Split Squats +
Snatch
Change Arm
Then:
5x Ring Flies +
20x Alternate Ring Roll-outs +
10x Double Ring Roll-outs +
30seconds Ring Extended Plank Hold
Complete 3 rounds
Then:
5x KB TGU + Windmill
Then:
Cool down