Friday, 11/26/10

Victorious!

Warm-Up
Row 500m

Dynamic Warm-Up

Strength:
DE Front Box Squats: 10 x 2 at 55% minus 30#, 45 sec rest.
Speed Deadlift with bands: 8 x 1 at 70% minus band resistance.

MetCon:
5 RFT of:
Sled Drag 100m, 45#
15 GHD Sit-ups
10 Front Squats 95#

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