1 mile run

100 pull ups

200 push ups

300 squats

1 mile run


Foam Rolling 


Drop The Hammer

21 Deadlifts

21 Cal Row

15 Deadlifts

15 Cal Row

9 Deadlifts

9 Cal Row



Push Press


Hells Bells

Amrap x 20

200 meter row

14 kbs

2 rope climbs 

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