Fun 4 2day 080210

1000 swings
Double, WKC, RKC, Ladders & Timed sets

Warm Up 5 X each Side - Alternate
Hang Snatch
Overhead Squat
Front Squat
RDL
Row
Windmill

5 Min each
30 sec work – 30 rest
35 sec work – 25 rest
40 sec work – 20 rest
Press Ladders to 3 X 5
3 min work
40 sec work – 20 rest
35 sec work – 25 rest
30 sec work – 30 rest
25 sec work – 35 rest
20 sec work – 40 rest