Thursday, November 29th, 2012

Core Rotational/Flexors + Rowing MAP Based(couple modalities)
A1. Russian Med Ball Twists, 20 reps(10 each side) x 3 sets, rest 1 minute.
A2. Conventional DB Curls @ 40×1, 8-10 reps x 3 sets, rest 1 minute.
B. Run 400 meters + 50 Air Squats rest 2 minutes, Run 400 Meters + 50 Air Squats, rest 2 minutes, Run 400 Meters + 50 Air Squats, Complete.