09.10.13

Fitness
@ 80-85% of MPE
AD 3:00 (cals)
+
3 sets
10 wall ball shots @ 20/14
10 burpees (no jump)
+
row 3:00 for meters
+
5 sets
5 pull-ups
10 hollow rocks
10 1 arm russian swings (5 each) @ 55/35
+
run 800 meters
+
AMRAP double unders in 3:00

Performance
@ 80-85% of MPE
5 rounds
5 kb snatches (ea) @ 55/35
10 push-ups
20 sec hollow plank
+
4 rounds
10 ring rows
10 deck squats
3 wall walks
+
10 T-get-ups each side @ 35/15
+
run 1000 meters
+
row 1000 meters