Tuesday, October 9, 2012

Posted by Mandee on October 8, 2012   |   5 Comments


Warm up:

Double Under warm up drills

Instructor led agility drills


10 rounds with 2minutes rest between of any or any combination of:

400m run


500m row

After the 10 rounds, complete:

3 sets of 15 of:

GHD sit ups


anchored weighted sit ups

rest 1 minute between sets

5 responses to “Tuesday, October 9, 2012”

  1. Mandee says:

    Looking good Brian, Callie, Mimi and Paul! 🙂

  2. Scott W says:

    Hey Guys, I started a team for the Liz Hurley Ribbon Run on Oct 20th. If you would like to join the fight against breast cancer, I would love for you to join me. Text me at 251-564-4899 if interested.

  3. Mac says:

    1:31 – 1:36 run (5)
    1:41 – 1:49 row (5)

  4. Nathaniel says:

    Run 1:20 – 1:25 (5)

    Row 1:38 – 1:48 (5)

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