07/23/2014

I. 500m Row
3 x 10 PVC Rollouts/10 Squats/10 OHS
10 Lunge Steps/10 Back Extensions/10 GHD Sit ups
10 Lunge Steps


II. Back Squats
10 @ 45#
8 @ 80#
6 @ 95#
4 @ 105#
4 @ 115#
4 @ 120#


III. Tabata 20:10 x 8
Pull ups
Push ups
Squats