Metcon :
Every 5:00 x 4 Sets:
Run 400 Meters
15 KBS (53, 35)
12 Pull-ups
Rx+:(C2B Pull-ups)
L2: (45, 30) (BA Pull-ups)
L1: (35, 25) (200m runs) (Ring Rows
Strength :
3 Rounds of done as a finisher:
1a) DB Single Leg RDLs x 6-8 ea. Rest
30s.
1b) DB Hammer Curls x 8-10. Rest 30s.
1c) Reverse Crunch x 10. Rest 30s.