05.07.14

Fitness
A1. handstand hold on wall X 15-20 seconds X 4; rest 30 seconds
A2. strict toes-to-bar X 6-10 X 4; rest 30 seconds
A3. row 400 meters (odd sets), run 400 meters (even sets)X 4; rest 2:00

Performance
A1. 1-3 muscle-ups X 5; rest 30 seconds
A2. run 200 meters X 5; rest 2:00
B. 3-4 sets @ Z1
6-10 alternating pistols
row 90 seconds
run 90 seconds