"B"SHIFT WORKOUT OF THE DAY (12/4/10)

"Back Alley Brawl"


20 Doubleunders or Singles x 4
20 Pushups
10 Windsprints (60')
10 Spraw Ball ( See Video Below)
5 Kettle Bell Swings (Left Hand)
5 Kettle Bell Swings (Right Hand)


5 Rounds For Time:
Beginners do 3 Rounds


**Then Do**
300 Crunches