9/21/10 - ETHOS (SEALFIT.COM)

1. Warm Up
- Foam Roll
- Row 2000m @ 80%

2. Work Capacity - 30 MIN AMRAP
- Pullups, 5 reps
- KB Swings (53/35#), 10 reps
- Squat Jumps, 15 reps

3. Durability
- GHD Situps, 50 reps
- Back Extensions, 50 reps
- AB Mat Situps, 100 reps