Run a 100m sprint every 45 seconds for 10 minutes
4 Rounds:
10 Toes To Bar
5 Stone Shoulder 155/115
20 Sledge Hammer Strikes 10/8
![[gickr.com]_1f20eeb2-51ee-b844-c155-d2440c1cd4d0](http://beaquila.com//wp-content/uploads/2013/01/6a010534fc7768970b0167649336fb970b.jpg "[gickr.com]_1f20eeb2-51ee-b844-c155-d2440c1cd4d0")
A couple weeks ago, Mark Bell had Trav and I doing some sled rows while having a partner fight back with a green band. I had planned for some of our atheltes to do this as part of their workout yesterday. After being used as the partner 2x, I figured I would just tie the band to the pull up structure and have them go to town that way.
We had put a pair of 20# DB's under 2 plates so we could attach the band under the plates. 3,2,1 Go! Tabata Banded Sled Rowing. Give it a shot some time. It's alot like a stand up rowing machine but the inertia of the sled along with the intense resistance and eccentric loading created by the band make it feel even more defeating than a rower.
