04.12.16

Fitness
A.for time
AD 2 miles
Row 2k
B1.L-hang X 10-20 seconds X 3; rest 20 seconds
B2.hollow plank X 15 seconds X 3; rest 20 seconds
B3.arched plank X 15 seconds X 3; rest 20 seconds

*Part 'a' is a new cycle test.

Performance
A.AMRAP in 30:00
Row 800 meters
100 meter sandbag carry @ 60/45
20 NJ burpees
6/3 strict pull-ups
5 wall walks
B1.hollow plank X 20 seconds X 2; rest 20 seconds
B2.arched plank X 20 seconds X 2; rest 20 seconds

*Part 'a' is a new cycle test.