Wednesday, 5/30/12

Restoration/Conditioning:
Row 2000m at 20 strokes per minute
-Break it up by doing some light upper/lower/core restoration work between

Example for Lat/Tri/Ham Weakness:
10 Rounds:
Row 200m
Band Resisted Sit-ups x 15
20m Hand-over-hand rope sled pull
Band Hams x 20
Strict TTB's x 10
Band Tri's x 30

Now add it up:
2000m Row (20 spm x 8 min = 160 mini deadlifts)
150 Sit-ups (band resisted)
200m Hand-over-hand drag (lats)
200 Band Hams
100 TTB's (strict)
200 Band Tri's