8/22/13: Push Presses, Gymnastics, Kettle Bells, Rowing

Interval work/Workload
20 Minute Interval Work
Minute 1: 10 Push Presses @155#
Minute 2: 10 Toes to bar
Minute 3: 10 Push Presses @155
Minute 4: 10 Toes to bar
*Keep up with the trend until 20 minutes are up.
**rest = remaining time of each minute.
***add an extra round for each time you break up into a smaller set(s).

Rest 15-30 Minutes

WORKLOAD 2
3 Rounds:
500m row (1st 500m should be pretty close to 1,000m pace)
20 Kettle bell snatches with 50# kettle (or dumbell, going just below the knees every time)
10 Burpee Pull-ups (perform a burpee, then jump up to a pull-up bar and do a pull-up)