Saturday December 28th, 2013

Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
10 Goblet Squats - moderate.  Should be able to get 10 unbroken for first few rounds.
10 Box Jump --step down
10 Hand-Release Push-Ups

If you have trained the last two days and this is your 3rd day in a row:

short aerobic warm-up 

Aerobic Power Building!

Row 500m @90% effort

rest/walk EXACTLY 3 minutes x 8

goal is same output per set.  use 2k row split as starting point and take off 1s or 2s as your goal.