Thursday, July 9, 2015

A. 3 sets
burpees x AMRAP in 40 sec; rest 20 sec
 Double Unders x AMRAP in 40 sec; rest 20 sec
Toes to Bar x AMRAP in 40 sec; rest 20 sec.

B. Row 3000 meters at 60% of your 500 meter pace.

C1. bi-lateral cuban rotations x 8-12 reps x 3 sets
C2. protraction push ups x 8-12 x 3 sets