Warm Up –
Patriot Run
Arm Circles
PVC Pipe 10reps Ea
Pass Thru
BR Push Presses
OHS
Thrusters
Leg Swings
Front Squats – 5×3 @ 70% of 3RM
Heavy Helen
3 Rounds
400m Run
21 KBS @ 32/24
12 Pull Ups @ #20/#10 chains
(1 big chain/4mini Chians)
Time Permitting – 100 Sit Ups
