Friday 6 December 2013

a) 3x10 front squats (add 10#). rest 1:00.
    3x15 ring push ups. rest 1:30.
b) 4x1 front squat (heavy). rest 2:00.
c) row 1000m
    rest 1:00
    airdyne 10 cals
    rest 1:00
    row 800m
    rest 1:00
    airdyne 20 cals
    rest 1:00
    row 600m
    rest 1:00
    airdyne 30 cals
    rest 1:00
    row 400m
    rest 1:00
    airdyne 40 cals
    rest 1:00
    row 200m
    rest 1:00
    airdyne 50 cals
d) 5 rounds (rest 2:00 between rounds)
      50 double unders
      15 burpees
      10 toes to bar