Thursday
WARM UP:

Run or Row 250 meters

Then 3 Rounds.

10 Figure 8 stretch

10 Pull ups

10 GHDSU

10 Good Mornings

10 Prisoner Lunge steps

STRENGTH:
Turkish Get Ups   3RM
WOD:
Thursday

ASSAULT COURSE PREP DAY

Run 400 meters with a Sandbag (red/black)

20 Kettle Ball Swings (70/45)

10 Burpee Pull ups

5 Rounds For Time

Time

Extra Credit 5X5 Weighted Pull ups