S&C

Squat 5,5,5 [2 min between sets]

[rest 3 min]

7 RFT

7 Towel Pullups

7 Ball Slams (40lbs)

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Endurance

6x400m w/ 2 min recoveries

Hold fastest possible pace without slowing more then 3 sec from fastest round.

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It’s easy to have 20/20 hindsight.  A key to life is to Captain your own ship.  Seek a route and steer through the obstacles, don’t letting the storms sink you.