6/1/11

Warm Up
Partner Rower Challenge x 800 meter each
Row x 200 meter while partner does:
1) push-ups
switch
2) kb figure 8's
switch
3) band back rows (sgl leg)
switch
4) inch worms to db renegade rows
switch

Strength
Deadlift
5 sets x 5 reps
ss w/
active recovery: cone reaches (ipsi and contralateral x 10 each)

"7-UP" - 7 exercise x 40 sec on, 15 sec off
30 sec on, 15 sec off
20 sec on, 15 sec off
* 60-90 sec rest between sets
1) sumo squat to upright kb row
2) sit up to plate twist
3) incline db chest press
4) trampoline muscle up
5) push press w/ weight bar
6) traveling kb swing
7) ice cream maker on still ring

Abs ss w/ jump rope circuit (20 sec on x 10 sec off x 10 each)