Tailpipe 122909

“Tail Pipe” (as prescribed by Gym Jones)
(normally done as Tag team, this is how to do it as an individual):

Row 250m (roughly 50 seconds), set Interval rest period to last 50 seconds also
KB Rack Hold @ 2x 53# KB (handles must touch) for duration of 250m Row
3 Rounds

(Example: R1 - Row 250m (:47 sec)KB Rack hold :47 sec, R2 - Row 250m (:51 sec) KB Rack hold :51 sec, R3 - Row (:49 sec) KB Rack hold :49 sec

Then:
Standing Press @ 135 / Burpee
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10