02.10.14

Fitness
3 sets @ 85%--change order each time
row 400 meters or run 400 meters (must alternate each set)
10 KBS @ 55/35
15 goblet squats @ 55/35 kb
20 burpees (no jump)
25 butterfly HTF sit-ups
30 seconds of double unders
rest 3:00 b/t sets

Performance
4 sets @ 70%-80%-90%-100% (increase each set)
row 400 meters
25 wall ball shots @ 20/14
15 pull-ups
15 box jumps @ 24/20 (step down)
5 muscle-ups
rest 4:00 b/t sets
-only 2 attempts for mus
-no mus =5 ring dips