Warm-up Drills (04.12.2012)
Run 400m
For Quality:
15 x Burpees
15 x SDHP's (24/16kg)
15 x Hollow Rocks
-Calf/Soleus Stretch
-Shoulder Mobility**
-ITB Stretch
-Groiners
-Inchworms/Cobra Stretch

''Rumination'' (04.12.2012)
Complete for time:
Row 2000m Time Trial (Max Effort)
Rest 3:00
3 Rounds of
(Row 500m x :30 Rest)

Time Trial
8:04
Sprint #1
1:59
Sprint #2
2:01
Sprint #3
1:59

''A Cliffnote's Challenge'' (04.12.2012)
3 Rounds for max reps of the following:
1:00 x Bench Press (115)

1:00 x Goblet Squats (24kg)
1:00 x 1-arm DB Snatch (30lbs)
1:00 x Toes-2-Bar/Knees-2-Elbows
1:00 x Rest...
113 total reps