A) Post Murph Mover – 22minutes at EZ Pace 75% pace
400m Row
400m Run / 15/12 cal AD
20 alt prisoner step ups
100m farmers carry
B1) 12-16 total alternating Arnold press, pause at the top,
B2) 6-8 Single Arm DB /KB row , per arm
B3) 5 Single Arm half get ups / arm
X4-5 sets
C) Core
1:00 plank KB drag
12-15 toes to rig with a slow lowering
Rest as needed x 4-5 sets