Accessorize

Friday, 11.19.10

Warm-Up:
-Stretch, Foam Roll, PVC Work, Mobility
-12x Squat + 24x Double'Under, 3 sets

Strength:
-Glute'Ham Raise- 3x20 (2:00 rest/set)
-GHD Situp- 3x20 (2:00 rest/set)
-Ring Dip- 15, 13, 7 @15# (3:00 rest/set)
-Ring Row- 15, 12, 12 @10# (3:00 rest/set)

Conditioning:
-Prowler Drag, grasp rope between legs, keep chest low, back straight- 1x30m @90#, 3x30m @110# (2:00 rest/drag)
-Row Sprint- 5x30sec. (2:30 rest/row)
172m, 525.1 avg.watts
177m, 578.1 avg.watts
176m, 561.8 avg.watts
168m, 493.0 avg.watts
169m, 497.4 avg.watts