11/15 hybrid program

10am
strength (bench/squat)

bench - 5/3/1 (#185,#205,#225*) *5 reps
DE box squat (12" box) - 12x2 (#175)



rowing
5 x 150m sprints

times = :35,:30,:30,:30,:29



week 3: thrusters - 9reps @ #115