Baseline:
ROM Drills ~10minutes

Warm up:
20x push-ups
20x sit-ups
20x air squats
10x walking lunges (x2)
10x pull-ups

Strength:
“Bowen” (Officer Jeffrey Bowen, Asheville, NC Fire-Fighter Hero WOD)
3x For Time:
400m run
7x 275lb deadlift
20x box jumps (24”)
7x KB double rack thrusters (35#/20#)
10x burpee pull-ups

Stretch + Hydrate & Fuel