20131007

Elevated Hand Release Push-ups / Pull-up cris cross

10 Push ups 1 Pull-up

9 Push ups 2 Pull-ups
8 Push ups 3 Pull-ups
Continue until
1 Push ups 10 Pull-ups

7x400M Sprints (2.5 laps upstairs)

These are done in 3 minute sets run 400M as fast as you can and use the remaining time to rest.

James      5:30
Thomas     8:35
Glover     9:25
Velez      7:52
Chappy    11:05
Hart       9:45