Tuesday 1.10.12

Buy In: Row 500 meters.  Captain Morgan stretch, down dog sequence, PVC good mornings x12, PVC Shoulder Complex x 12, band free style

Squat and Shoulder Press:

3 sets of 8 reps at 70% of 1RM (make an educated guess) Alternate in order to finish in a reasonalble amount of time.


Accumulate 10 "heavy" jerks.

Mike AlleyComment