Friday October 19,2012....5 Rounds- Max bench and 2 count renegade row then Run 5x400

5 Rounds for Reps

Bench Press - max reps
2-count Renegade Row (no push up) - max reps

take a short break
then........

5x 400 meter runs for time w/ 1 minute rests in between

Nutrition:

From The Box Magazine - "The Two-Minute Workout"

Published in the International Journal of Sport Nutrition and Exercise Metabolism, research shows that two minutes of sprint interval training results in the same amount of fat loss as 30 minutes of continuous endurance training. Scientists concluded that this effect was because of the elevations in metabolism experienced by the sprinters in the 24 hours following the workout.