Warm up: row some distance. Include 3 twenty second sprints 


A) class

B) back squat heavy 3×10 

C) row

:20 second sprint/1:40 rest(means no work. Chill means slow) x 10

Score is total cal

D) second conditioning piece. Make it up. And make it Heavy and Fancy.

Tuesday, January 10th, 2017 at 7:55 am / Competitive