30 August 2015 Recovery

• Beginner
  • W/U:
    • 1K row
  • Training:
    • Row 250m, recovery pace

15-10-5

• Bench Press @ 95#
• Ankles to Bar
• Dips
• Pull Ups (strict)

Row 250m, recovery pace

• Intermediate
  • W/U:
    • 1.5K row
  • Training:
    • Row 500m, recovery pace

20-15-10-5

• Bench Press @ 115#
• Ankles to Bar
• Dips
• Pull Ups (strict)

Row 500m, recovery pace

• Advanced
  • W/U:
    • 2K row
  • Training:
    • Row 1000m, recovery pace

25-20-15-10-5

• Bench Press @ 135#
• Ankles to Bar
• Dips
• Pull Ups (strict)

Row 1000m, recovery pace