08.19.13

Fitness
@ 85% of MPE
row 800 meters
+
3 sets
10 burpees
10 pull-ups
+
run 800 meters
+
3 sets
10 goblet squats @ 55/35
30 reps running man jump rope
+
AD 3 minutes


Performance

@ 85% of MPE
run 800 meters
+
15-12-9
OHSQs @ 65/35
burpees over the bar
+
row 800 meters
+
15-12-9
KB swings @ 55/35
pull-ups
+
run 800 meters