09.05.14

Fitness
8:00 @ 80%
row 500 meters
3 wall walks
16 walking lunge steps
rest 4:00
8:00 @ 80%
run 200 meters
3 turkish get-ups (right)
3 turkish get-ups (left)
6 strict pull-ups
rest 4:00
for completion @ 80%
100 meter OH carry @ 45/25
25 burpees
150 single jump rope reps

Performance

for 12:00 @ 80%

run 400 meters

10 strict pull-ups

15 hindu push-ups

20 seconds hollow plank

rest 6:00

for 12:00 @ 80%

row 600/500

5 turkish get-ups-left(moderate)

5 turkish get-ups-right(moderate)

200 meter med ball carry @ 20/14