***600 at veterans memorial, 1200/530 at Erie basin marina observation deck***
Warm up
5 RDS
Farmer carry 50 steps each arm
5 swimmers
10 scap push ups
10 curtsey squats
10 Cossack squats
Dirty thirties
30 DB snatches
300m run
30 DB squat clean thruster
300m run
30 Vup/tuck up/sit up
300m run
30 Sdhp
300m run
30 One arm rows (arm supported on thigh)
300m run
30 Floor press
300 m run
30 Wtd Cossack squat
300m run
Cap is 30 minutes