NOTE: This week, the gym will be on Holiday hours on July 4th and 5th.
Every 4 Min for 24 Min:
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.
Run -> .2 mile assault bike