Warm up
ssh 15x, IST 10x, ts 10x, windmill 10x
the thang
3.1 mile run
stop 1
3 way Ling with kick 30, jump lung 20, squat 20x
stop 2
rock curls, low, high, regular 21x, press 15x, skull crushers 15x
stop 3
merkins 10x, step ups 20, Scorpion dry dock 20x