Tuesday 1/7/14

1.)  Row 2x 250m AFAP, PNF squat stretch, Samson on the bands, 5 min Turkish Get-ups (alternating arms)

2.)  Back Squat

1x8-10 Mod.

4 x3 heavy

Work to heavy single

Then. find a 10 rep max

3.)  Team Row

4x300m (each person rows)

Then (Individual)

100 Russian KBS 70/53#

100 Walking Lunges

100 Sit-ups