August 20, 2010
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.