10/13/15

• warmup - 3 rounds
• 
  
• 10 (5/5) single leg cross RDL
• https://www.youtube.com/watch?v=7mrbOG47_5Q
• 10 (5/5)mountain climbers
• 7 pushups
• 
  
• A. Deadlift 5-5-5-5-5
• 
  
• B. Tabata - 20 secs on, 10 secs off x4 per movement before advancing onto next movement
• 
  
• Ring Dips / stationary dips / Box Dips (2 reps = 1 score for box dips) x4 then 
• *rest 1 min*
• Back Rack Lunges (135/95) x4 then...
• *rest 1 min*
• Assault Bike calories x4 then...
• *rest 1 min*
• 
  
• repeat 2 rounds (so it will be 8 sets of 20 seconds per movement)
• 
  
• **record total reps**