08.15.13

Fitness
for 30 minutes (including rest)@ 85% of MPE
run 400 meters
10 ring rows
10 step-ups @ 24/20
45/25# plate carry 100 meters
15 HTF sit-ups (butterfly)
rest 60 seconds after each round


Performance

for 40 minutes (including rest)@ 85%
run 600 meters
3 wall walks
55/35# kb carry 100 meters
10 deck squats
20 butterfly HTF sit-ups
rest 60 seconds after each round