Sunday, January 5, 2013

15 min of joint prep - head to toe
step behinds
leg windmills
shoulder windmills

For Time:
Row 750 meters
35 push ups
Row 500 meters
25 push ups
Row 200 meters
15 push ups

If you do not have a push up, please do 10 perfect push ups to an elevated height each round. 
Coach's - use your discretion and add rest periods if necessary. 

For more advanced folks, please do no cheat on the push ups. If you do not have 15 perfect push ups in a row, reduce the reps.  Only the very advanced should be doing 75 push ups.