Metcon Monday 23-8-2010

Dynamic Warm-up
Then:
KB Swings +
KB Squats +
KB OH Press +
Ab-wheel roll out +
Press ups +
Resistance Band Bent Over Row
4 rounds 45 seconds 15 seconds rest
Then:
P1: KB Renegade Rows
P2: Burpees
4 rounds 60 seconds work 30 seconds rest
Then:
10x Jack Knives +
20x Knees to Elbows +
20x Supermans +
60 seconds x Plank
3 rounds
Then:
Cool Down