05.02.16

Fitness
A.2 sets @ 85%
Row 600/AD .5 miles
200 meter sandbag carry @ 60/45
100 meter farmer’s carry (moderate)
20 box step-ups @ 24/20
15 V-ups
Rest 4:00
B.arched plank X 20 seconds X 2; rest as needed

Performance
A.for time
5 rope climbs
20/12 ring dips
30 cal row
40 wall ball shots
30 burpees
20/12 pull-ups
Run 400 meters
B1.ring side plank X 10 seconds ea X 2; rest as needed
B2.arched plank X 20 seconds X 2; rest as needed