Cap 30:00
1 mile run
rest 4:00
800m run
rest 3:00
400m run
rest 2:00
200m run
rest 1:00
100m run
If you Do Not Run A 10 Min Mile We Will Drop The Distance 800m – 600m – 400m – 200m – 100m with same rest

BootCamp
15 min AMRAP
800 m Row
20 Russian Kettlebell Swings
600 m Row
20 Goblet Squats
400 m Row
20 Goblet Squats

BarBell
Clean And Jerks Ladder 1@65/70/75/80/85/75/80/85/90/80/70