AM:
5 sets:
500m row @ 80%
-Into
400m run @ 85%
-Into
500m row @ 75%
-Rest 2 min

PM:
A. EMOTM 21:
1st: 2 back squats (moderate – move fast)
2nd: 4 step-in medball chest passes against wall (explosive)
3rd: 10 wall balls (30 to 10’/20 to 9’)

B. EMOTM 21:
1st: 2 deadlifts (moderate – move fast)
2nd: 5 KB deadlifts (tough)
3rd: 30’-45′ handstand walk – kick down and quickly kick back up at 15’

C. E20s for 5 min:
1 step-in box jump
-Into
E30s for 5 min:
1 reverse medball toss against wall (explosive)
-Into
E20s for 5 min:
1 step-in box jump

D. 20 min @ 80%:
100’ farmer’s walk (70/hand – 55/hand)
10 D-ball over shoulder (moderate)
100’ farmer’s walk (70/hand – 55/hand)
10 assault bike calories