1/14/15

ARE squats x 2 rounds
x-band walks x 10/side
bottoms up press x 10
plank walk outs x 15

Fitness

A.1  Front rack forward lunge step x 10 (5/side) x 3 sets, rest10 sec.
A.2  Static chin over bar hold – accumulate 15 sec. x 3 sets, rest 20 sec.
A.3  belly to wall hold x max effort x 3 sets, rest 60 sec.
+
20 minutes on the clock – top of every 5 minutes complete the following @ 85% effort
15/12 cal row
15 jumping pull ups
30 ft. farmers walk
15/12 cal row

Performance

A.1  Front rack forward lunge step x 10 (5/side) x 3 sets, rest10 sec.
A.2  2 rope climbs x 3 sets, rest 30 sec.
A.3  belly to wall hold x max effort x 3 sets, rest 60 sec.
+
20 minutes on the clock – top of every 5 minutes complete the following @ 85% effort
15/12 cal row
15 pull ups
50m FW  @70/55# per hand
15/12 cal row

*if you are a strong rower then move up to 20/15 calories on rower each time