Friday 10.28.11

Buy In: 1x12 leg swings, arm swings, pvc ohs, shoulder dislocations, dumbbell external rotations.  5 skin the cat.  1 minute total L-sit holds either from parallettes, bar or rings.  3 sets of 3 bench press.

(modified from original plan due to rainy forecast)

Row 400 meters

25 KB Swings

Row 400 meters

25 Push Ups

Row 400 meters

25 Box Jumps

Row 400 meters

25 Push Press (85/135)

if necessary, partner up and post a team score, playing in a first come, first served fashion with the rowers. Partner 1 would start on the rower, partner 2 on the KB.  This means up to 4 teams of 2 per heat.

Mike AlleyComment