9.10

A PS from pause @ knee for 2 sec. x 2-3 reps OTM x 8 minutes

B OTM x 10 minutes – teams of 2 – alternating minutes for max distance row
1 = Heavy farmers walk x 200ft.
2 = 45 sec. row @ 85-90% effort

rest 3 minutes

C same teams of 2 from “B” must complete the following:
75 Weighted sit up’s @ 20/14# ground to front of feet
75 cal AB
75 burpees

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2
down dog to up dog x 15