Friday, December 7th, 2012
Push/Pull Intense + Squat Stamina + Short Rowing Testers
A1. Push Press @ 11×1, 3-4 reps x 3 sets, rest 1:30 between sets.
A2. Strict Ring Rows @ 40×0, 6-8 reps x 3 sets, rest 1:30 between sets.
(People may increase difficulty by walking feet up further to increase bodyweight, or put an object under feet to elevate oneself up higher to increase difficulty.)
B. 10 Sets of the following:
Row 250 meters, rest 1 minute.
Keep track of time it takes to row 250 meters. Keep a deviation of three seconds between best and worst. For example if you row, 250 meters @ 1:08, then we want you to keep within 1:11 throughout the 10 sets of rowing.