01/10/2011

I. 1000m Row
5 PVC Rollouts/10 PVC OHS/10 Good Mornings PVC
5 PVC Rollouts/10 PVC OHS/10 Good Mornings 15#
5 PVC Rollouts/10 PVC OHS/10 Good Mornings 45#

II. Shoulder Press
5 x empty bar
5 x 65#
5 x 85#
5 x 90#
3-3-3-3-3 @ 90#

III. 1:00 on :30 rest
Plank Hold
Sit ups
Flutter Kicks
Hollow Rocks