Friday, January 22nd 2016

Warm-Up:

500m Row

Pigeon Pose - 1:00 Each leg

 

Movement Prep:

Practice movements, and get going.

 

Strength/Conditioning:

"Unworthy":

Squat: 80-40-20-40-80 reps

Swing: 40-20-10-20-40 reps

Pull-up: 20-10-5-10-20 reps

First Round looks like: 80x Squat + 40x Swing + 20x Pull-up

Second Round looks like: 40x Squat + 20x Swing + 10x Pull-up

Then: 

3000m Team Row Relay

Each member must do 1500m