Friday, 11/19/10

Warm-Up
Row 500m

I thought I said man-hits only?

100 DU's

Dynamic Warm-Up

Strength:
DE Front Squats (to box) with bands, 50%(front squat max) minus 30#, 12 x 2, 45s rest
Glute Ham Raise: 3 x max reps

MetCon:
3 RFT of:
Run 330m
15 Deadlift at 55% squat 1RM
10 Chest-to-Bar Pull-ups
5 Lunges (each leg, same bar as DL's)

Endurance: Tabata
Run or Row: 20s on, 10s off, 8 rounds