open gym
warmup as needed
include 2 min each of
wall quad stretch
wall calf stretch
lizard each leg
“Severin”

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K (3.1 miles)
If you’ve got a twenty pound vest or body armor, wear it.
U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
mobility work
accumulate 10 min in squat stretch