Strength/Maintenance

Erin/Alicia

row, ride 10:00

x10 squat

x10 lunges

x10 jump squat

4 rounds

100 wall ball tosses @ 16#/10#

step up ladder w/ 20# on 18" box 1-10-1

50 calories: 2:39

500 meter row: 1:59.8

Brad/Steve

ride 10:00-20:00

x10 squat

x10 lunges

x5 wall squat

3 rounds

dynamic squats @ body weight/45#

:10 each spot/:20 rest

10 rounds

:15 sprint/:45 recovery

brad: +500/200

steve: +700/200