.

Conditioning: Row 600 Meters X 3
200 Moderate
200 Easy
200 Hard


Strength: Back Squat
3-3-3-3-3


WOD: 10-9-8-7-6-5-4-3-2-1
Push Press 95/65
Back Rack Lunges Each Leg 95/65
Ab Mat Sit Ups Double the reps