10-10-13

Fitness:

Row 500m

rest 4 min x 5(+ or – 3 sec)

A1. CGBP 8-10 x 4 @ 3010 rest 1-2 min

A2. Legless rope climb x1 x 4 rest 2 min(females may use legs)

+

5 Sled/Prowler (HAP)

Competition:

“Active rest day”

@ 80%

400m run

15 pushups

15 airsquats

x 3

+

Row 1000m

rest 5 min x 3