12.30.16
CFE:
600m
100 double unders
600m
80 air squats
600m
60 sit-ups
600m
40 ring rows
600m
20 decline push-ups
CF:
A. Warm Up
B. Work up to heavy 3 rep Push Press
C. 5 RFT
12 GHD Sit-Ups
12 Kettlebell Swings 53/35
12 OH Lunge 135/95