A. Push press – 3×5@80% or higher.
B. Front squat – Work up to a heavy set of 3 (no pause at bottom).
C. 10 rounds, for total work time:
Row 250 m, rest 1 minute.
Compare to Nov 22 2014, Feb 5 2014, Oct 31 2013, May 15 2013.
If the classes are busy, we will have you work with a partner and just alternate on the rower. You’ll get slightly more rest time because of the transition time, but I’m sure you won’t be complaining about that.
D. 3 sets of 5-10 elbow side plank twists (video).