deload
- 8-min amrap
- 50 ft burpee broad jump
- 100ft farmer carry
- 200m run
- rest 2-min
- 8-min amrap
- 25 ft sled push
- 200m run
- 15/12 cal bike
- rest 2-min
- 8-min amrap
- 15/12 cal ski
- 15 kb swings
- 15 hand release push ups
recovery
- foam roll IT
- :60 pigeon
- foam roll lats
- :30 puppy dog pose
