July 21

Rest
if you have not worked out:

Legs, legs, legs

8 Reps Front Squat to 400m run
3 sets 3-5 min rest

Follow that with
65lb. Tabata Thrusters

1 set max Reps pull ups

During the course of a week try to get this is somewhere somehow, get up early and hit before work
or after work just find the time. This may seem lame, its not however, your goal is to be a challenge machine, you must get the reps, perfect reps

100 starts
20 keisers
1000 feet of speed drags with dummy
30 Hoists
15 hose pick ups

I am in the process of perfecting some props....but don't wait for me....put in work baby...