A.
Row 500 Meters @ Easy Pace
Then...
One Set of:
30 Second Bear Crawl w/ Wrist Stretch
30 Second Alternating Leg Reach
15 Second Dead Hang From Rings
Then...
Two Sets of:
10 Medicine Ball Hamstring Curls, 10 lbs
30 Second Russian Step Ups, Per Side, 24 in
15 Sumo Stance KB Deadlifts, 53 lbs
Then...
Four Sets of:
8 Tempo KB Deadlifts @ 21X1
20 Prone Lying Banded Hamstring Curls
Rest 1 Minute
B.
Every 4 Minutes for 28 Minutes (7 Sets)
25 Calorie Assault Bike
20 Down-Ups (Burpee without the Jump)
C.
Three Sets of:
15 Bridged DB Skull Crushers @ 2010
Rest 15 Seconds
10 Single-Leg Hip Thrusts, Per Side, @ 2011
Rest 15 Seconds
45 Second Prone Plank Hold
Rest 60 Seconds
D.
20 Minute Bike Trainer @ Comfortable Pace
=================================
A.
53 lb KB for the Sumo Deadlifts
2x 53 lb KB's for the Tempo Deadlifts
Blue Band for the Banded Hamstring Curls
B.
Times between 2:13-2:26
C.
2x 15 lb DB for the Skull Crushers
D.
26-28 km/hr for majority of the 20 minutes.
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