Friday 7/2/14 – Performance

Workout of the Day
A.
Four sets of:
Front Squat x 5 reps @ 21X1
Rest 90 seconds
DB External Rotation x 10-12 reps each arm @ 2020
Rest 90 seconds

B.
For time:
Row 1000 Meters
Overhead Walking Lunge x 20 steps (25/15kg)
Burpees x 30 reps
Overhead Walking Lunge x 20 steps (25/15kg)
Run 800 Meters

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