Thursday January 30th, 2014

   session 1  
a) 5:00 row @ z1
b) 5x50 calorie airdyne @ 90% (maintain within :05 on each interval) (walk rest 2:00)
c) 5:00 row @ cool down pace

   session 2   
a) 3 rounds (not for time)
     1) 10 deficit (2") handstand push ups (5 strict + 5 kipping)
     2) 10 ghd sit ups
     3) 10 alternating weighted pistols 35#
b) 3x8 back squats (same weight as last week) (rest 1:30)
c) 3x1 back squats (85-95%) (rest 1:30)
d) 3 rounds
     1) 10 ground to overhead 185#
     2) 20 ghd sit ups
    -then, after no rest-
    21-15-9
     1) handstand push ups
     2) overhead squats 115#