Friday, Dec 6, 2013

WARM UP
Role and shublule
Trap 3 bench raises


 A. Front Squats
Beginners: 5, 5, 5, 5 @ 22x2
Intermediate and Advanced with weighted bands: @ 30x1, 3, 3, 3, 3

 B. Rowing
Advanced/Intermediate: 350 meter row @ 90% intensity. Your goal is to get the same time or a bit better on each set.
Rest 5 minutes
5 sets

Beginners: Row 500 meters @ 75% intensity. You are looking for consistent times.
Rest 3 minutes
5 sets