| Endurance | Strength | Power & Speed |
| 2 Rounds of: | Strict press | Split jerk |
| Run 200m @ 100% | 5 reps @ 40% | 3 reps @ 40% |
| Jog 200m | 5 reps @ 50% | 2 reps @ 50% |
| Run 400m @ 100% | 5 reps @ 60% | 1 reps @ 60% |
| Jog 400m | ||
| For time: | ||
| Row max distance in 12 minutes | ||
| Bike Spin @ 90rpm for 12 minutes | ||
| Run max distance in 12 minutes | ||
Happy Birthday Josh caddy, Donna corker, Ben Cant
Log into facebook and click on each of these to wish these guys a Happy Birthday!
