Friday, June 15, 2012

A. Back Squats 

Beginners: 5, 5, 5 @ 22x2

Intermediate: 3, 3, 3, 3, 

Advanced: Find your 20 rep max back squat @ 00x1.  See June 4, 2012

B. Row 1000 meters

    Run 800 meters

    Rest 5 min.

    Repeat  

    Rest 5 min. 

If you cannot run 800 meters in under 3:30, run 600 meters or 400 meters.  If you cannot row 1000 meters in under 4:30 min, reduce distance to 800 meters.