10-15-13

Fitness:

A. CGBP 6-8 x 4 @ 3010 rest 1-2 min

B. Dips 5-7 x 4 @ 3111 rest 2 min

+

6 foul pole sprints rest as needed

+

6 sled/ prowler (HAP)

+

20 TGU (HAP) perfect form

Competition:

20 min AMRAP @ 80%

400m run

15 Wallball

7 T2B “Kipping”