09.17.14

Fitness
A. for total cals/reps
2:00 AD (Cals)
rest 60 seconds
2:00 alternating goblet lunges @ 55/35#
rest 60 seconds
2:00 strict pull-ups
rest 60 seconds
2:00 ring push-ups
rest 60 seconds
2:00 row (cals)
*score is total reps/cals for the entire tester
B. accumulate 60 seconds in hollow plank

Performance
6:00 @ 85%
10 ring rows
10 burpees
15 wall ball shots @ 20/14
rest 3:00
6:00 @ 85%
10 KBS @ 55/35
10 hindu push-ups
run 200 meters
rest 3:00
3 sets @ 85%
row 250/200
40 double unders

*athlete may choose the order he/she performs the MAP