1) AQAP:

1 mile Run

25 Rope Sit-to-stand

100 Dumbbell Front Squats 25/15

This is a chipper, you must complete all the reps of one movement before moving onto the next.

Extra Work:

2) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement. Scale loading as needed.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE