7/20/11

Warm up with jumping jacks, body weight squats, high knees, and skaters (you stand in a stationery position and pretend like you are skating by moving from one leg to the other in a skating motion).  Do them all for 30 seconds each for 3 rounds (6 minutes).  It is a good vigorous warm up.  Then begin.

This is a simple but effective one:

1 minute of ketttlebell snatches L
1 minute of kettlebell snatches R
5 pull ups
10 dips
10 seal push ups

10 rounds

Cool down, have a nice day.