9-17-14

Fitness:

6 sets @ 80%
waiter carry 150′ (75R+75L)
sled (Fast; not too heavy)
FLR 90 sec
Hollow Hold 30 sec

Competition:

Row 500m @ 90%
rest 2 min x 5
rest 4 min x 2
work on breathing while rowing and recovering b/n sets