Warm -up: Spend 5 minutes on the following sequence: 5 explosive wall balls, 5 push-ups, 5 kipping swings ********Workout:******** Complete as many rounds as possible in 15 minutes of: 15 ft Rope Climb, 1 ascent 10 Ring dips 20 Wall ball shots, 20 pound ball Post rounds completed to comments. Cool-down: Spend 5 minutes with a trigger point ball on the triceps One hand Muscle-up by George Piwko – video [wmv] [mov] your kingdom come, your will be done on earth as it is in heaven. Matthew 6:10
