NOTE: This week, the gym will be on Holiday hours on July 4th and 5th.


Every 4 Min for 24 Min:

200M Run

10 Cal Row

Bear crawl 50 yd

For every 4-min round, you must complete a 200M run, 10 Cal row, and 50 yds (25 down, 25 back) of bear crawl.  Any time left over is rest.  If you are unable to finish all the required movements in a round, then at the end of the 4 min, go back to the start, but scale back reps or distance.


Scaling Options:

Run -> .2 mile assault bike


Cool Down:

Pigeon Pose – 2 min per side


Calf stretch on rig – 2 min per side

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