ryan, john, steve:
warm up 10:00
5:00 row sprint
steve: 1500 meters
john: 1402 meters
pullup ladder 1-7
20/10 front squat push press
15 rounds
15 swings
15 yards bear crawls
300 meters
rest 1:00
3 rounds
cooldown:
30 calorie sprint
rest 2:00
30 calorie sprint
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