Tuesday, November 27th, 2012
Rotational Core/Scap + Rowing MAP Based + Low %’s
A1. GHD Sit-Ups, 10-12 reps x 3 sets, rest 1 minute between sets.
A2. Plate Scarecrow, 8-10 reps x 3 sets, rest 1 minute between sets.
(Watch Video on Vagabond Webpage, describing this movement.)
B. As Many Rounds as Possible of the following in 8 Minutes:
Row 150 Meters
Target Burpees x 5 reps(Jump as high as you can to point on wall, you must be facing wall to perform this target burpee)