PERFORMANCE
A.
For time:
30 Overhead Squats (135/95 lbs)
600 Meter Run
30 Burpees Over the Barbell
600 Meter Run
30 Shoulder to Overhead (135/95 lbs)
600 Meter Run
B.
For time:
500 Meter Row (All out Effort)
FITNESS
A.
For Time:
40 Weighted Lunges (45lbs/25lbs)
600 Meter Run
30 Burpees Over the Barbell
600 Meter Run
30 Dumbell Shoulder to Overhead (45lbs/25lbs)
600 Meter Run
B.
For time:
500 Meter Row (All out Effort)
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