Thursday 9.1.16


Three sets, not for time, of:

Bar Muscle-Ups x 4-6

L-Sit x 45-60 seconds



For times: 

0-10 minutes: Run 1 mile

10-15 minutes: Run 800 meters

15-25 minutes: Row 2000 meters

25+minutes: Row 1000 meters


The 1 mile run and 2km row should be full effort. The goal for the 800 meters and 1km row should be to hit half of the time it took you for the run and row. eg if you run a 6 minute mile, the target for the 800 meter run should be 3 minutes. 

Andrew Malek-Zadeh