09/16/2013

I. 1000m Row
10 PVC Rollouts
10 Squats
10 Push ups
10 Squats
10 Push ups
10 Squats
5 Push ups
2 - 2 - 1 - 1 - 2 Dead Hang Pull ups

II. 5 x
Every 4 minutes complete:
200m Run
7 Deadlifts 135#
7 DB Push Press (30#)

III. Form Roll