strength

john, ryan, elizabeth:

warm up 10:00

3x15 squat

3x5 jump tuck

15 yards lunges

15 yards bear crawls

3 rounds

45 yards lunges @ farmer carry

45 yards lunges @ overhead (dumbells)

45 yards lunges @ overhead (barbell)

:30 squat/:30 rest

6 rounds

:30 dead hang

:30 swings

:30 rest

6 rounds

500 meter row

ryan 1:29.2 (new pb)

john 1:34

elizabeth 2:04