August 20, 2010

Buy In: 

Leg Swings, Cat/Camel, Bridges, 10 Reps.

Dumbbell/ Kettle Bell Complex: 3 Reps each of Sumo Deadlift>GobletSquat>SumoDeadliftHighPull>Overhead Triceps Extensions. 2 Sets (25/35)

Deadlift 1x3@60,70,80% (max reps last set)

then:  Update your PR Board on the Erg.  Start with Max Watts.  Work up to 500 Meters.

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Mike AlleyComment