September 24, 2014

A.

Overhead Squat 

5-3-3-2-2-1

B.

4 x 800m

rest 4 min

C.

Three sets of:
Bent-Over Barbell Row x 6-8 reps @ 2111
(note the tempo, pause at the top position for a full second)
Rest as needed
Chinese Plank x 60 seconds each (face up/face down)
Rest as needed