03.05.14

Fitness
A1. Belly-to-wall handstand hold X 20 seconds X 5; rest 30 seconds
A2. Ring rows X 6-10 X 5; rest 30 seconds
A3. Run 400 meters (odd sets)/row 500/400 meters (even sets); rest 90 seconds

Performance
A1. front lever progression X 8-10 seconds X 4; rest 30 seconds
A2. ring superman X 8-10 seconds X 4; rest 90 seconds
B. row 250 meters X 3; rest 45 seconds
C. run 200 meters X 3; rest 45 seconds