Easy 500m Row
Core Warmup x3 (45#, 95#, 115#):
5 SLDL
5 Overhead Squat
5 Good Morning
5 HSPU
5 GHD Situps
For Time (stolen from CF.com yesterday):
Row 1000m
50 DB Snatch @ 40#
Row 750m
35 DB Snatch @ 40#
Row 500m
20 DB Snatch @ 40#
(13:48)
3x:
40 sec RDL @ 155#
20 sec Push Press @ 155#
1 min recover
3x @ 95#:
5 SDHP
5 Thruster
5 SDHP
3x:
5 5-count GHD Situp (5 sec down, 5 sec up)
5 5 sec GHD Ham Hold
20 One-Leg GHD Situp (10 ea)
