06/15/14 On the minute

20 minutes (20K)
8-R/L swings

2 rds: 5-thrusteres (2-16k) / 5- pullups / 50 ft spider crawl w/pushups / 50 ft lunge walks

5 sets: 30/30 Goblet holds (20k)

2 sets: 45/15 attention position w/ pelvic tilt. (2-16k)