31 July 2013

Stamina: 

Swim, 800 ft (731m)

Prep Phase: 

Max plank hold*
If under 30 seconds perform a 30 burpee penalty
If under 60 seconds perform a 20 burpee penalty
If under 90 seconds perform a 10 burpee penalty

10 Rounds
8x, 4ct Flutter Kicks
8x, 4ct Mountain Climbers
8x, Lunges (4 each side)
8x, Squats

Max plank hold*
If under 30 seconds perform a 30 burpee penalty
If under 60 seconds perform a 20 burpee penalty
If under 90 seconds perform a 10 burpee penalty