recovery/endurance/strength

focus on form. pretend a wall is still in front of you.

god damn it marathon.

recovery.

josh not very happy.

"is this because i am going to colorado and not going to see the row machine for a week?"-josh

"yeah, welcome to the party."-mcbaggins

josh/steve

row 10:00

1,000 row

rest 3:00

2,000 row

rest 7:00

1,000 row

rest 3:00

750 row

3:00 rest

500 row

2:00 rest

250 row

3:29/3:19

7:17/7:21

3:34/3:38

2:44/2:38

1:52/1:44

:52/:47

cooldown: 10:00 ride

tj: jumprope warmup

3x10 dead lift @ 135

x9 @ 145

x8 @ 155

x7 @ 165

x6 @ 185

x5 @ 195

x4 @ 205

x3 @ 225

x2 @ 245

x1 @ 255

(easy considering his max is in the 400's)

pullup ladder/atomic situp ladder 1-10-1

cooldown 10:00 jumprope

recovery: randon/john/dustin

x5 turkish getups

x10 pushups

10 rounds

(50 minutes to finish)

dani: row 10:00

x10 squats

x7 jump tucks

x5 wall squats

3 rounds

3x10 back squats @ 45

1x7 @ 85

1x4 @ 115

1x1 @ 145

5x5 @ 95

+ 2 single leg jumps off of 12'' box

rest 1:00 between efforts

30/30 airdyne 4:00

200 watt average/57 calories