1 ROPE CLIMB
200M RUN
2 ROPE CLIMBS
400M RUN
3 ROPE CLIMBS
200M RUN
4 ROPE CLIMBS
400M RUN
5 ROPE CLIMBS
200M RUN
6 ROPE CLIMBS
400M RUN

STRICT 20 MIN TIME CAP

FIT CAMP:
21-16-9
DEADLIFT 125/175#
BAR OVER BURPEES
PUSHUPS
BUY-OUT IS 1000M ROWE

FIT & 50!
3 ROUNDS
10 BENCH PRESS 55LB
8 BENCH PRESS DB 20LBS
15 LATERALS 12.5
IMMEDIATELY INTO:
3 ROUNDS
15 KB DL 24 KG
15 TRICEP KICKBACKS 12.5 LBS
IMMEDIATELY INTO:
400M RUN WITH 45LB PLATE