22 April 2011


"Be strong and of good courage, do not fear nor be afraid of them; for the LORD your God, He is the One who goes with you. He will not leave you nor forsake you.”
Deuteronomy 31:6


Warm up with 10 minutes of jumping rope; mix in variables of double-unders, cross overs, single foot, and running.

Work Capacity:

Renegade manmakers 35/20 lbs. dumbbells
Row max intensity

Notes: In between each set row as hard as you can with the goal of achieving the lowest 500m split possible. You are not rowing a 500m sprint, you are justing sprinting until you reach your maximum potential for a low split time.

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