EMG - 10/11/12

4 rounds for time: 45 sec recovery

run 400 m + 10 GHD sit-ups = 2:02
400 m + 10 = 2:04
400 m + 10 = 2:08
400 m + 10 = 2:18

My 400 m times were 1:12, 1:12, 1:15, 1:21

15 min rest

3 sets for time 10 x 24 in box jumps, 10 x dumbbell lunges(2 x 15 lb dumbbells)
4:33

8 knees to elbows
10 oblique crunches each side