Monday 9/26/16

Warm Up:
4 Sets Of
30 Seal Jacks
6 Deck Squats
9 Perfect Push Ups
12 Alt Jumping Lunge (6/Leg)

Part 1:
In Teams Of 3
Max Cals On Rower In 30 Mins
1 Person Rows/1 Person Runs 400m/1Person Rests
*Rotation Will Go Row To Run, Run To Rest, Rest To Row

Part 2:
Supinated (Palms Out) Bar Bell Bent Over Row
4 Sets x 8-10 Reps *Keep Strict/No Jerking
*Start Light And Build Only With Good Form