Thursday 9.17.2015

Strength

For Time:
500m Row
400m Run

Conditioning

5 Rounds

45 Sec on 15 sec off

Plank Hold
Top of Ring Dip Hold
Squat at Parallel Hold

Beginners’

Strength

2 Rounds
Row 250m
Run 200m
*1 min rest

Conditioning

5 Rounds

30 sec on/off

Plank Hold
Top of Ring Dip Hold
Wall Sit at parallel