Wednesday November 4, 2015

Warm Up:
Team row: 
While 1 team member is rowing 250meters the other members complete the following:
20 Ft pigs on ice skates
10 air squats
30 sec plank 11 push-UPS
**Keep going through the movements until all team members have complete the 250m row.

Front Squat: **work out of hole to standing position. 10x1 @ 70-80%

500 m row
40 squats
30 situps
20 pushups
10 pullups