12-22-14

PART 1
TREADMILL RUN

MINUTES 0-5 @ 6 MPH
MINUTES 5-10 @ 7 MPH
MINUTES 10-15 @ 8 MPH

30 BURPEE PENALTY IF YOU WERE UNABLE TO DO TREADMILL PORTION

PART 2
10-8-6-4-2 REPS OF
PULL UPS
PUSH UPS
KB SWING 70/53
GHD SIT UPS

BONUS
3 BAR PULL OVERS