10/2/2014

Warm up:

Row 500 m

1st workout:

5 rounds

50 double unders 

30 weighted sit ups (8lb ball)

20 kettle bell swings (12k)

Cool down:

Row 500 m

Stretch 

10/3/14

Warm up: row 500

1st workout:

5 rounds

5 cleans at 55lbs

5 pistols 

2nd workout:

5 rounds

Row 200 meters

10 push-ups 

3 strict pull-ups 

3rd workout 

2 floor length over head lunges with 20 lbs

Cool down:

Row 500 m

Stretch