Monday, January 7th, 2013

Bend Intense + Single Leg/Upper Body Conditioning + Row Sprints
A. Deadlift, work to a 1 rep max for this movement. Time Limit 15 Minutes.
B1. DB Walking Lunges @ 11×1, 8/each leg x 3 sets, rest 1 minute between sets.
B2. Barbell Strict Press(Out of Rack) @ 11×1, 6-8 reps x 3 sets, rest 1 minute between sets.
C. Row 500 meters, rest 2 minutes, Row 500 meters, rest 2 minutes, Row 500 meters.(Score is total time with all three 500 meter rows)(Compare to November 30th, 2012)