10.30.13

Fitness
@ 80% of MPE
for 3:00
row 200 meters
10 push-ups w/side kick throughs
rest 3:00
for 3:00
1 wall walk
5 pull-ups
7 HTF butterfly sit-ups
rest 3:00
for 3:00
10 walking lunge steps
run 100 meters
10 wall ball shots @ 20/14
rest 3:00
for 3:00
1 lap bear crawl
10/6 ring rows
20 running man jump rope reps

Performance
@ 80% of MPE
for 3:00
row 200 meters
10 push-ups w/side kick throughs
rest 3:00
for 3:00
1 wall walk
7/5 pull-ups
9 kb swings @ 55/35
rest 3:00
for 3:00
10 walking lunge steps
run 100 meters
10 wall ball shots @ 20/14
rest 3:00
for 3:00
1 lap bear crawl
10/6 ring rows
20 running man jump rope reps