Wednesday 1.04.12

Buy In: Row 200 meters hard, 100 meters recovery x 5. 1500 total (Rowing's not so bad is it Brad?).  Take charge of your body with some focused mobility.  Target the elbow joint- work "upstream/downstream"  using a barbell in the rack.  PVC shoulder complex/Band freestyle for the shoulders.  Hammer your quads/scrotch with a barbell. 25 Dips, partition as desired.  25 minutes total for buy-in.

In 12 minutes complete as many rounds as possible of

5 pullups (chest to bar)

7 kettle bell swings

15 double unders




Mike AlleyComment