12.11.14

Fitness
A.swan @ 1111 X 5-6 X 3; rest 45 seconds
B1.run 100 meters @ 90% (not a sprint) X 2; rest ~ 2-3 minutes
B2.row 125/100 meters X 2; rest 2-3 minutes
C.accumulate 90 seconds in ring FLR

Performance

A.barefoot hop drill X 30 seconds; rest 30 seconds

B.barefoot running in place X 30 seconds; rest as needed

C.forward hop drill X ~ 20 meters X 2; rest as needed

D.run in place 10 steps w/20 meter run X 2

E1.strict pull-up @ X211 X AMRAP-1 X 3; rest 30 seconds

E2.OA push-ups @ 31X1 X AMRAP-1 X 3; rest 90 seconds

F.run 1,000 meters X 2; rest run time