wednesday 9/14/16

STRENGTH: Posterior work
20 min amrap *moderate intensity*
5 ea. leg SL DL with KB
5 ea. arm Bent Over Row with DB or KB
5 Glute Ham Raise on GHD or with partner
5 ea. leg Bulgarian Split squat holding KB or DB

INTERVALS
500/400/300/200/100m Row
with equal work/rest.