Guys these are all out sprints tomorrow.  Do not pace in any way.  You will have built in rest of 3-4 min each round.  Have fun and push it with everything you have!  You shouldn’t vary more then 20-30 sec from your fastest to slowest round.

A) 38 North Stretch and Warm

B) “The Sling Shot”

Complete one round every 10 min x 4 rounds (you will rest with any left over time each round.)

500/400m Row

400m Run

20 Kettle Swings 53/35

15 Box Jump up and Over 24/20

10 Burpee’s to 6″