warm up: athlete choice
A.
21-15-9
strict hspu*
ghd sit-up
then
9–5-21
ring dip
ghd sit-up
*ladies do first 1/3 of all hspu as strict
B. Class
C. 4 rounds
Run 200 m
rest :30
Run 400 m
rest :30
Run 200 m
rest 2 min
If row is subbed for run then 200=250 and 400=500