06.11.14

Fitness
3 sets @ 85%
run 400 meters
10 burpee box step-ups @ 24/20
10 pull-ups
60 seconds double under practice (40 reps max)
20 walking lunge steps
10 single arm push-presses(ea side) w/ KB or DBs (light-to-moderate)
rest 3:00 b/t sets
change order each set

Performance
for 5:00 @ 85%
10 box jumps @ 24/20 (step-down)
10 kbs @ 55/35
10 release push-ups
rest 5:00
2 sets @ 85% (change order each set)
row 250 meters
25 wall ball shots
50 double unders
10 STOH @ 95/65
run 400 meters
rest 5:00 b/t each set