Tuesday. 131001.

Granite Games.
      3 days.
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A. warm up.
       every 2:00 x 4 sets.
           250m row. (start @ 2:05/2:25 pace and get faster set to set).
           10 toes 2 bar.
B. conditioning.
       3 rounds, for time.
           12 kettlebell swings 53#/35#.
           12 box jumps 24"/20".
           12 handstand push ups.
C. strength work.
       every minute on the minute x 5 sets.
            5 shoulder 2 overhead @ 185#/125# (from rack).
D. cool down.
       5:00 light row.

off-season BRIDS.
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A. warm up.
       every 2:00 x 5 sets.
          250m row. (start @ 2:05/2:25 pace and get faster set to set).
          7 handstand push ups.
B. 20:00 to find 3RM push press.
C. interval work.
        4 rounds. 1:1 work to rest.
            400m run.
            10 deadlifts 255#/165#.
            30 double unders.
D. cool down.
        jog 10:00.