october 7th 2015

Workout today:
Warm up
1 min push
1 min base
90s push
1 min base
2 min push
1 min base
1 min push
1 min all out
1 min recovery
90s push
1 min base
2 min push
1 min base
4 min push
1 min base
1 min push
1 min all out
Recover

Floor:
400m row
12 goblet squat 25lb
12 side lunge + middle squat 20lb
350m row
Repeat
300m row
Repeat

1000m row (x1)
20 skaters
15 TRX bicep curl
15 side sit up each side
(x3)

20 straight leg raise and lower
20 frog abs
20 windshield wipers