01.29.14

Fitness
2 sets @ 85%
row 500/400 meters
20 wall ball shots @ 20/14
20 jumping pull-ups
20 hindu push-ups
run 400 meters
1 length duck walk
10 strict knees-to-elbows
rest 5:00 b/t sets

Performance
2 sets (first set @ 70%, second set @ 85%)
row 500 meters
25 wall ball shots @ 20/14
15 pull-ups
10 box jumps @ 24/20 (step down)
run 200 meters
15 burpees
45 double unders
5 muscle-ups
rest 5:00 b/t sets
*only 2 sets of MUs per set