Thursday the 24th of September

Endurance :

(A)

12 min Ladder

Row 200m + 10 Push ups + 10 sit ups

Row 200m + 11 Push ups + 11 sit ups

Row 200m + 12 Push ups + 12 sit ups

Row 200m + 13 Push ups + 13 sit ups

* keep rowing 200m + 1 Push up 1 + sit up until time limit.

Rest 4 mins

(B)

12 rds

Bike or Ski

30 Sec on 30 Sec off