08/12/2014

I. 500m Row/warm up
500m = 1:51.1
500m Row/cool down


II. 8 min. AMRAP
10 PVC Rollouts/15 OHS/10 Hollow Rocks/10 Bar Hollow Swings
2:00 Plank Hold


III. 20:10 x 3
Scap Pull up
Hollow Rock w/PVC
Hip Bridge Drill
Hollow Swings


IV. Back Squats 5 x 5 (115#)