06.20.14

Fitness
4 sets @ 85%
row 500/400
15 ring push-ups
20 butterfly HTF sit-ups
run 200 meters
15 wall ball shots @ 20/14
15 Toes-to-bar
rest 3:00 b/t sets
change order each time

Performance

for 5:00 @ 85%

15 wall ball shots @ 20/14

10 DLs @ 135/95

5 burpees over the bar

rest 3:00

for 5:00 @ 85%

35 double unders

10 pull-ups

10 single arm push-presses @ 55/35 (5 each)

run 200 meters

rest 3:00

2 sets @ 85%

row 400/300

30 box step-ups @ 24/20

1 rope climb w/legs 

run 400 meters

rest 3:00 b/t sets