Thurs., Oct. 22, 2015

Thursday Workout of the Day

A.
Three sets of:

Supine Ring Row x 10-12 reps @ 2111
Rest 45 seconds
Hollow Rock (or Hold) x 30 seconds
Rest 45 seconds
Farmer’s Walk x 100 Meters
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds

CW: 45# plates for Farmers Walk

LW: 35# plates for Farmers Walk

B.
In teams of two, complete four rounds for time of:

12 Dumbbell Renegade Rows
400 Meter Run

CW: 20:28 (20# DB's for Ren. Rows)

LW: 19:29 (15# DB for Ren. Rows) - had to run up and down the basement stairs to do the run outside.