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Workout: Nov. 29, 2011

11 - 28 - 2011
Mike Warkentin

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Row 300 meters or 20 burpees Push press, 20 reps Row 300 meters or 20 burpees Push press, 15 reps Row 300 meters or 20 burpees Push press, 10 reps Row 300 meters or 20 burpees Push press, 5 reps

Max weights are 135/95 lb. Your coach will choose your load based on your form in warm-up.

On the push presses, reps will be taken away if the bar is not completely locked out overhead with the hips fully extended. Form before speed!

If a rowing machine is not available when an athlete finishes the push presses, 1 burpee counts for 15 meters. If a rower is available, athletes should use it rather than do burpees. Athletes can and should switch from burpees to rowing when a machine is available.

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