Workout 1 for 11/7/11

Warm up
Walking lunge stretch
low back extension 2*15
rear delt row 2*15
dips 2*15
hip flexor distract 1*1 each side

Part 1
800m run AFAP

Part 2
Hurricane with rower
Walking lunge
15 Bent over DB rows
row 45 secs at or better than 90% 500m
3 rounds
15 push ups
15 Pikes
row 45 secs at or better than 90% 500m
3 rounds
15 push press
15 Kettlebell swings

row 45 secs at or better than 90% 500m
3 rounds
AFAP