2100 meters - Concept2 rower
70 reps - box jumps
35 reps - lower from inverted hang on the rings
Perform in any split of reps/Cals and sets. Suggested is 7 rounds of 300M, 10 and 5.
Warmup: jumping jacks, horizontal ring rows & squats, 15 reps x 4 rounds
Cool down: Trainer's choice
Thursday, December 29, 2011
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