" Friday Frolic"

Friday 07/01/11

60 sec Work - 60 sec Rest

1) Pulldowns 12/8

2) Box Step 16"

3) KBS 24/16

4) Sit ups

5) KB SDHP 24/16

6) Air Squats

7) Pull ups

8) WBS 9/5

9) XFT(cal)

10) DB Push Press 15/10

11) The Plank

12) Push ups

13) Row(cal)

14) The Chair

15) Alt Leg lunges

16) Waiter Hold

Record your reps/cal

Total up to get a score

For the Chair, the Plank and Waiter hold score 60

Deduct 10 every time you have to touch down

Scale as required