Friday 10/31

Fitness - 

A1. Bench Press x 6.4.2.6.4.2

Rest 30 sec

A2. Strict pull ups x 5 reps x 6 sets

Rest 30 sec

+

For time:
Run 400 meters
30 pull-ups
Run 200 meters
50 push-ups
Run 200 meters
30 ab mat sit-ups
Run 400 meters
50 squats

Performance - 

A1. Bench Press x 6.4.2.6.4.2

Rest 30 sec. 

A2. Muscle ups x 3 ub x 6 sets

Rest 30 sec

+

For time:
Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 ab mat sit-ups
Run 400 meters
50 squats