Baseline:
ROM Drills ~10minutes
500m row

Strength:
5 Rounds of Cindy
(1Rnd = 5 Pull-ups, 10 Push-ups, 15 Squats)

The “Mash”:
20 140# Backsquat
400m Run
20 140# Ground to Overhead
400m Run
20 95# Zercher Squat
2 sets 20x GHD Situps with 20# medicine ball to
20 140# Bench
400m Run
20 185# Deadlift
400m Run

Durability:
Tabata row (goal is ~1,000m) - got 890m
(Tabata is 8 rounds of 20 seconds work, 10 second rest)

Stretch + Hydrate & Fuel