W1 Row, W2 "Fran" (Thrusters & Pullups), Bear Complex & W3 Back

04/09/14

Workout 1
Row 1000m x 4 (2:00/500m pace)

Workout 2
"Fran" 21-15-9 reps of:
Thrusters (95)
Pullups
(5:29)
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Bear Complex (185) x 10

Workout 2 - Back
TRX Rows 4 x 10
Cable Rows (140) 15, (180) 15, (200) 10, (240) 10
Lat Pulldowns 3 x 10
TBar Rows 3 x 10
Straight Arm Pulldowns 3 x 10