<p><strong>DOWN/BACK</strong><br />D Knuckle Draggers<br />B Alternating Quad Stretch<br />D Walking Active Samson<br />B Side to Side Lunge<br />D High Knees<br />B Knuckle Draggers<br />200M Jog</p><p>0:30 Push-Up to Down Dog</p><p>10 Scap Retractions<br />5 Kip Swings<br />1-3 Strict Pull-Ups/Ring Rows</p>

<p>For Time: (30 MINUTE TIME CAP)<br />800 Meter Run<br />40 Burpees to a Target<br />200 foot Farmers Carry<br />800 Meter Run<br />30 Strict Pull-ups<br />200 foot&nbsp;Farmers Carry<br />800 Meter Run<br />20 Burpee Pull-ups</p><p>200 foot Farmers Carry<br />800 Meter Run<br />10 Dumbbell Burpees<br />200 foot Farmers Carry<br /><br />Dumbbell = (50’s/35’s)<br /><br />*Score = Time it takes to complete the workout</p><p>** 1000/800 m row or ski / 60/45 cal AB&nbsp;</p>