Row 2000 8:53
Burpee, jump up, knees up, pullup, pullover (or knees up again) x 10
Run .6 miles 5:07
20 Omniball single arm circles
Row 2000 8:46
SPUDS x 12
Run .6 miles 5:17
Ab Roller jump ups x 10
Row 2000 8:26
Blue bag cleans x 10
Run .6 miles 5:03
Delt and Quad Burpees x 10
Row 2000 8:23
30 lb ball burpee, squat clean, thruster throw x 10
Run .6 miles 4:42
Bob did this in the afternoon with the first row and run as shown and the rest 1,000/400
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