20100628:0800

warmup:

3x20 squats
3x15 squat jumps
3x10 split jumps
3x5 tuck jumps
5x knee jumps

workout:
25x kb swing + 25x situp + 25x swing + 25x ball slam + 25x swing + 25x slasher-to-halo + 25x swing + 2:00 (accumulative) in front plank

then

500m row for time

-b 1:32
dylan 2:00
emily 1:58
joe 1:52
kevin L 2:07

rowing is interesting because of the variables, pacing and economy of movement.... hopefully everyone learned something today.