07.29.15

Fitness
A.3 sets @ 90%
15 wall ball shots @ 20/14
run 200 meters
rest 60 seconds b/t sets
B.3 sets @ 90%
15 russian swings @ 55/35
row 200 meters
rest 60 seconds b/t sets
C.3 sets  for completion
7/5 pull-ups
9 hollow rocks
14 box step-ups
rest 30 seconds b/t sets
C.floor German hang X 25 seconds; rest 30 seconds
D.DB ext rotations @ 3020 X 8-10

Performance
A.6 sets @ 90%
6 thrusters @ 75/45
7 TTB
12 box step-ups @ 24/20
25 double unders
run 200 meters
rest 60 seconds b/t sets
B1.hollow plank X 20 seconds X 3; rest 15 seconds
B2.floor German hang X 20 seconds X 3; rest 45 seconds