3-9-2015 workouts

warm up: 10 squats, 20 lunges, 10 push ups, 20 mountain climbers

Intervals 1:00/0:20 x 4 x 5 times through

15 chest press/mountain climbers 

5&5 kettlebell rows/squat thrust jumps

10 ring rows/squats 

10 push ups/V-crunches 

Finish: beginners 500m run, advanced 1,000m run

Extra credit: row 1,000m

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