10.24.11

WARMUP

300m Ski

2 Rounds:

5 Deck Squats

5 Ring Rows

5 Scap Pushups

STRENGTH/SKILL

Reverse Lunges x 4/leg

Bent Row x 6

Barbell Rollouts x 8

METCON

AMRAP 15 min:

10 Pushups (games style)

10 Pistols/total

10 Pullups

10 Wall Ball Shots (20#)

5rounds + 10 pushups + 10 pistols + 2 pullups 

ROWING INTERVALS

15 rounds of:
20s on/ 40s off

Individual Intervals ~ 105m
Total Meters ~ 1,500m