FRIDAY 131115

ALL BRIDS- A, B and C
CHOOSE- none

A. 3x10 front squats (light), rest 1:00.
     3x10 strict supinated ring rows, rest 1:30.
B. INTERVAL work.
     5 rounds (rest 3:00 between rounds)
        30 lateral parallette jumps
        20 hand release push ups
        10 deadlifts 275/185
C. AD/ROW work

     row 5:00 @ 1000m pace + :20/500m

    --rest 1:00--

     AD 30 cals @ 90%

    --rest 1:00--

     row 4:00 @ 1000m pace + :15/500m

    --rest 1:00--

     AD 30 cals @ 90%

    --rest 1:00--

     row 3:00 @ 1000m pace + :10/500m

    --rest 1:00--

     AD 30 cals @ 90%

    --rest 1:00--

     row 2:00 @ 1000m pace + :05/500m

    --rest 1:00--

     AD 30 cals @ 90%

    --rest 1:00--

     row 1:00 @ 1000m pace + :00/500m

    --rest 1:00--

     AD 30 cals @ 90%