Warm up:
chill pace
27-21-15-9
cal row
7 right arm db thrusters 50/35
7 left arm db thrusters 50/35
mobilize
A. 15 min to find 3 rm push press
B. Class
C. 4 sets of hand over hand sled pull
full length of white rope at end of the rig
rest 2-3 minutes between sets
D. Yesterday’s Row work or
every 5 minutes for 15 minutes
bear crawl 100’
1 mile Assault bike
10 jumping lunges