10-20-2013

Warm up

3 Rounds

20 sec on 10 sec off

Row

Sit ups

Pause Squats - 1 count @ bottom of squat

Strength

500m row for time

1 set Max effort Strict HSPU

rest 5 minutes

1 set Max Effort Strict Pull-ups

 

2k Row

rest 10 minutes

4 rounds of Cindy for time

Mobility

Hip Swings - Front to back, side to side 30

30 Sec each direction

Banded upper Body

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