La 02.06.

WU for 5’

0:00- 05:00 ground to hang *5, hang to pocket+ shrug *5, muscle snatch+ ohs *5

A or B) 30’

ROW 4

3x 2000m/ 1500m/ 1000m, 120sec rest

@test row 500m average pace

or RUN 6

30x

100m run @65%-75% focus on running form

50m walk @swift pace

A or B) 20’

Floor Press 6×5, build to heavy