Monday 12.16.13

Essentials:
A. RDL @3020; 4-7 reps (heavier than last week) x3; rest 2 min
B. plank hold- accumulate 7 min in as little sets as possible.
Fitness:
A.  DL @20X1; 5,3,1,5,3,1 rest 2 min.
then
Everyone:
4 sets:
10 KB SDHP (heavy)
250 m row
rest 1 min
Cooldown:
Row – 5 min easy