Friday, 131101.

Holy crap its November...

ALL BRIDS- A, B and D.
CHOOSE- C or E.

A. warm up
       3:00 air dyne (or row if no air dyne- get an AD, such an awesome tool) @ z1
       front squat warm up
B. strength + gymnastics I (alternate between exercises)
       1. 3x8 front squats (+10# from last week), rest 1:00.
       2. 3x12 chest to bar pull ups, rest 1:30.
C. strength + gymnastics II (alternate between exercises)
       1. 4x8 deadlifts (+10# from last week), rest 1:00.
       2. 4x12 ring dips, rest 1:00.
D. conditioning I.
       INTERVAL work
          5 rounds, rest 2:00
             10 overhead walking lunges 155#/105# (axle bar if available)
             15 box jumps 24"/20"
             20 kb swings 70#/53#
E. conditioning II
       TEMPO row
         15:00 row @ 80% (of max 1000m row pace).