05.11.16

Fitness
A.3 sets @ 85%
4 sandbag get-ups @ 60/45
20 alternating lunges
20 push-ups
Run 400 meters
10 knees-to-elbows
50 meter waiter’s carry (switch ½ way)
10 lateral box step-ups
Row 200 meters
Rest 4:00 b/t sets

Performance
A.3 rounds for time
Run 400 meters
10 DLs  @ 155/105
25 push-ups
B.hollow to arched roll w/5 seconds ea side X 3 X 3; rest as needed