Tuesday, 3 May 2011

FMP Operation Predator - 30/4/11

Operation Predator

Insert:

4 Rounds of:

Run 400 Meters
50 Squats
4 Rounds of:

Run 400 Meters
25 Kettlebell Swings
4 Rounds of:

Run 400 Meters
25 Box Jumps
Actions at the Objective:

If your insert took less than 45 minutes:

Rest 10 Minutes
If your insert took more than 45 minutes:

50 Burpees
50 Kettlebell Swings
50 Box Jumps
Extraction:

4 Rounds of:

Run 1 mile
50 Squats
25 Kettlebell Swings
25 Box Jumps

cheers Rob -

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