6-19-13

Workout

Mobility
Warm up

Fitness

Pull Sled Sprints x 40yds@95% x 10; full recovery.  Rest minimum of 6 minutes between rds 5&6.

Lady's

1)  Accumulate 5 minute of Front Leaning Rest (FLR) on rings.  (Perform a plank with feet on a box and hands on rings.)
Then...
Row 250 m @ 85%
Rest 30 sec
Row 250 m @ 90%
Rest 1 min
Row 250 m @ 95%
Rest 90 sec
Row 250 m @ 100%
Rest 4 min actively
x 4


Power

Rest Day