6WLT

S w/u

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50x TGU @ light weight

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6x 30/30 Row/ski @ 2k -7sec

4min rest

6x 30/30 Row/ski @ 2k-7sec

4min rest

6x 30/30 Row/ski @ 2k -7sec

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4x 30/30 frog hop

4min rest

4x 30/30 frog hop

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3x 1-5 pull up ladder

2nd training session:

10min warm up

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15x 30/90 AD @ moderate pace

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10min farmers carry cool down