08/19/2011

I. 400m Run/30 Squats/20 PVC Rollouts

II. EMOTM 20 Minutes
Every minute on the minute for 20 minutes. You should strive to consistently get the work done in the same amount of time each round. You also want to move fast enough so that you get a rest of 15 - 30 seconds each round.
5 Thrusters
4 Sit ups
3 Pull ups

III. 1 mile Run