1/8

A. Bent over single sided dumbbell rows, 6-8; rest 1 min between sides. 

8 each time. 20#, 25#, 25#.

B. Half kneeling single sided landmind press, 6-8x3; rest 1 min between sides.

35# bar for all. 

C1. 5 box jumpsx4, rest :20sec
C2. :30 sec bike sprint x 4, rest 2-3 minutes

Round 1: 10.1 cal
Round 2: 10.1 cal
Round 3: 9.6 cal
Round 4: 9.1 cal

Can't remember height of box 16 or 18

+

Foam roll lats/throacic
10 band pull aparts x 2 with blue band