250 Meter Row - 10 Push Ups - 10 Jumping Air Squats
then
3-4 Warm Up Sets on BS - starting with empty bar
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Strength: Back Squat 4 x 8 Reps - E3M 5 - 10 #'s heavier than 7-15-2019
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E4Ms - AFAP - 4 Sets
15/12 Cal Assault Bike
12 Dead Lifts - 75/55 L1, 105/75 L2, 155/105 L3
9 Hang Pwr Clean
6 Front Squats
3 Shoulder 2 Overhead
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Extra Credit: 6 x 20 Yard Sled Pushes - fast, moderate weight, rest as needed between efforts