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December 22, 2011

December 22, 2011

Remember the rower?

Warmup
4 min rower, warmup pace.
10 air squats, 10 wall squats, 10 side lunges

Then row:

2500m for time. 9:10

Rest for 9:10 (+10 air squats, 10 pushups, 10 k2e in Roman Chair)

1500m for time. 5:20

Rest for 5:20 (+10 air squats, 10 pushups, 10 k2e in Roman Chair)

500m for time. 1:39

Fetal position. (+10 air squats, 10 pushups, 10 k2e in Roman Chair)

Cool down- 20 passthrus, 3 TGU each side (30# KB)

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