Thursday 022516

Back Squat

2-2-2-2-2

Then

600 Meter Row

6 Squat Cleans To R&L Lunges 135/95

6 Lateral Burpees Over The Bar

500 Meter Row

5 Squat Cleans To R&L Lunges 135/95

5 Lateral Burpees Over The Bar

400 Meter Row

4…

4…

……. to 100 m Row 1-1

Friday 021916

Every Minute On The Minute,On Top of Every Minute Complete 3 Power Cleans 165/115 And Row For The Rest Of The Minute Until you Complete 1200 Meter Or 10 Minutes Are Over

Rest 5 Minutes, Then

Every Minute On The Minute,On Top of Every Minute Complete 5 KB Swings And Double Unders For The Rest Of The Minute Until you Complete 200 Or 400 Singles Or 10 Minutes Are Over