Mike C. 140309

PART I:  Intro to Rowing

PART II:  Strength
12 Minutes to Find 5 Rep Max Back Squat

In Between Sets Perform 7 - 10 Ring Rows

PART III:  Conditioning
12 Min Clock

30 Sec On/ 30 Sec Off

Row (Cals)

Push-ups

Air Dyne

Ring Rows