5-20-15

Fitness:

5 Sets

SA FW (length of parking lot) HAP, Do not lean

200m run

5-12 Pushups(rings) @ 3010 + 30-45 sec FLR (if using rings, place feet on blocks to make more challenging)

1 Sled (15-18 sec of work)

20-30 DU (optional)

Competition:

1 Min @ Each Station

Singles x 30 sec + Doubles x 30 sec

AD/ Row

HS Walk or Wall Walks

Side Bridge 3o sec per side + 30 sec ring support with knees to chest

x 6 sets

+

12 min jog or row @ 70-75%