10.20.14

Fitness
A1. L-sit X 6-8 seconds X 3; rest 30 seconds
A2. Active hang for 30 seconds X 3; rest 60 seconds
B. 3 sets all out
10 russian swings @ 55/35
15 squat jumps
row 250/200
rest 5-6 minutes b/t sets

Performance
A.for time
30 box jumps @ 24/20 (step-down)
row 30 cals
100 meter KB carry @ 55/35
run 400 meters
B1. run 30 seconds @ 90% X 3; rest 30 seconds
B2. row 30 seconds @ 90% X 3; rest 30 seconds

*One KB per athlete is used on the carry.