CFPR 24/07/2013 Workout

500 m run
50 KB swing 24/16 kg
25 pull up
400 m run
40 KB swing 24/16 kg
20 pull up
300 m run
30 KB swing 24/16 kg
15 pull up
200 m run
20 KB swing 24/16 kg
10 pull up
100 m run
10 KB swing 24/16 kg
5 pull up