Friday – July 27th, 2012

Workout of the Day
Strength of the Day	500m Row Sprint
Level 1: 21 Back Squats 21 Sit-ups 15 Back Squats 15 Sit-ups 9 Back Squats 9 Sit-ups	Level 2: 21 Back Squats, 95 pounds (female rx 65#) 42 Sit-ups 15 Back Squats, 95 pounds 30 Sit-ups 9 Back Squats, 95 pounds 18 Sit-ups
Level 3: 21 Back Squats, 135 pounds (female rx 95#) 42 Sit-ups 15 Back Squats, 135 pounds 30 Sit-ups 9 Back Squats, 135 pounds 18 Sit-ups	Level 4: 21 Back Squats, 185 pounds (female rx 135#) 21 GHD Sit-ups 15 Back Squats, 185 pounds 15 GHD Sit-ups 9 Back Squats, 185 pounds 9 GHD Sit-ups

Workout of the Day

Strength of the Day

500m Row Sprint

Level 1:

21 Back Squats
21 Sit-ups
15 Back Squats
15 Sit-ups
9 Back Squats
9 Sit-ups

Level 2:

21 Back Squats, 95 pounds (female rx 65#)
42 Sit-ups
15 Back Squats, 95 pounds
30 Sit-ups
9 Back Squats, 95 pounds
18 Sit-ups

Level 3:

21 Back Squats, 135 pounds (female rx 95#)
42 Sit-ups
15 Back Squats, 135 pounds
30 Sit-ups
9 Back Squats, 135 pounds
18 Sit-ups

Level 4:

21 Back Squats, 185 pounds (female rx 135#)
21 GHD Sit-ups
15 Back Squats, 185 pounds
15 GHD Sit-ups
9 Back Squats, 185 pounds
9 GHD Sit-ups

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