Warm Up:
800m Jog
15m Bear crawl
Work Out:
Ladder Down with Ladder Up
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Burpees
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Thrusters
then
Sprint
5 x 200 with 1 Minute Rest
then
3 Rounds (2 completed @ end of hour)
5 Strict Pull Ups
10 Ring Rows
3 Strict Pull Ups
5 Ring Rows
15m Inch Worm + push up