5 min Row, Run or Ride
Bear Crawl/ Crabwalk
50 Double Swing Cleans & Push Press (53/35#)
75 Deadhang Pull-ups
100 Calories on the Rower of Airdyne
*You decide how to break it up. Just do the work.
5 Ground to Overhead Sandbag
7 DH Pull-ups
200 m Run
30 perfect Overhead squats with just bar
Find something heavy and carry it for a mile.