9-24-14

strength(2x)
3 Reach, Twist and Lift (5 sec) each arm
15 Scare Crow (5#/2.5#)
10 Scap Push-up 5 Scare Crow – I,Y,T
(5#,2.5#)

5 min to complete 3 max rep set strict pull-up
60 sec rest between sets

1000m row
(3x)
10 OHS (95#/65#)
10 lateral hop burpees over the bar

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Author: Paul @ IoTA Fitness

I like exersise.