11-16-16


1a) :30 support hold on the rings x 4 

1b) 1:00Weighted plank hold (heavy as possible) x 4

*Super set and work back and forth between the two. 

Conditioning 

For time:

7 OHS 205/115#
21 Calorie Row
14 OHS 155/95#
21 Calorie Row
21 OHS 115/75#

21 Calorie Row
Advanced 

For time:

7 OHS 225/155#
21 Calorie Row
14 OHS 185/125#

21 Calorie Row
21 OHS 135/95#
21 Calorie Row

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