FEb 4th:


Row tech work for 2K pace - 10-15 min practice - hold 1:45/500 m for 30 sec every few minutes
http://www.youtube.com/watch?v=Xy5UGzXXcRI

+

15 wall balls - rest 1 min x 5
1 – http://www.youtube.com/watch?v=V8GFzjwUzyQ
2 – http://www.youtube.com/watch?v=99UdycCK910
3 – http://www.youtube.com/watch?v=ZbnRowz6sBE
4 – http://www.youtube.com/watch?v=riD2S0ZoZcw
5 - http://www.youtube.com/watch?v=dJWWBq7kAZY

All sets unbroken

+

ring HSPU - 10 min fatigue tech work - short rests b/t sets
tough; once fatigue sets in, rest is essential to succeed full range of motion.