12/2/15

5-5 @ 60-65%
3-3 @ 70-75%
1-1-1 @ 80+% (listen to your body!!!)

Metcon:

*21*-15*-9*

DB Burpee Box step overs (35/25)(24/20)

*400m run
(Workout starts and ends with a 400m run)

Core/Finisher:
7min EMOM

7 Ghd sit ups
Or 12 abmats
(Hold a plank for remaining time)