09-18-2013 Wednesday Workout

Warmup
15 Mountain Climbers
15 Ball Slams
15 Situps
15 Back Extensions
15 Squats
2min Hip Mobility
2min Stretching
x 2 Rds

Strength
Bench OR Press

Workout
Row Sprint Pyramid
125-250-500-500-250-125
8 Back Squats (75/115) between each row
– Partner up on rower and back squats
– Rest length of partner’s row
– Only time recorded is for row sprints (no total time or time for back squats)
– Back Squats are slow and deliberate

After Party
200m Farmers Walk w/ Plate

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