Thursday

 Strength: box squats 1 RM

Conditioning for time:

Run/ row 400 meters 

Then  5 rounds

     5 front squats

     20 Dubs

Run/ row 400 meters

Then 5 rounds

     5 back squats 

     20 Dubs

Run/ row 400 meters

Then 5 rounds

     5 thrusters 

     20 Dubs

Push up challenge: do 10 push ups