12/18

A.  Push ups, 2-3 unbrokenx7 sets; rest as needed to get them unbroken

3 each round for all 7 rounds. 

B.  Weighted russian twist, 20 altx3; rest :45 sec

14#, 14#, 12#. 

+

2 Chin ups

4 Dumbbell push press 15#

Run 400 m @75% effort

rest 1 min

x4

Total time 12:37. 

Round 1: 2:32.3

Round 2: 2:21.2

Round 3: 2:23.7

Round 4: 2:20.4

+

:10 sec bar hang

:20 sec pancake

x2

Did this.