Anthony & Danielle 140630

Part I:   Strength 

4 Rounds

Back Squats x 10 reps @ 30X0:

 175 - 185/100 - 105

Sing Arm Dumbell Rows @ 2111:

 WU 45 - > 55 Working/ WU 25 -> 30 Working

Dumbell Shoulder Press @ 20X1:

 40 - 45 Working/ 25 Working

Part II: "Swing Life Away"

4 Sets of 3 Minute AMRAP

3 Pull-Ups

6 Burpees 

9 Swings 53/35