WARMUP: Stretchy, Stretch, Stretch, Stretch
THE THANG:  5 stations, 5 rounds, 50 yd sprint timing intervals b/n stations –
Bicep Curls – 20# sb or 30# ruck, 10 reps
50 yd sprint

Ground to Sky – 40# sb or 45# ruck, 10 reps
50 yd sprint

OH Press – 60# sb, 10 reps
50 yd sprint

Stiff Legged Deadlifts – 80# sb, 10 reps
50 yd sprint

20# Medicine Ball shoulder toss or taps, 10 reps
50 yd sprint

Round 2 – 15 reps / station
Round 3 – 20 reps / station
Round 4 – 15 reps / station
Round 5 – 10 reps / station

MARY: stow the gear, a workout in itself, and an ab/cool down stretch lab
ANNOUNCEMENTS: P200, Bethel, new AO on April 1st – Run From the Cops (#Jail Break), my naming suggestion.
COT: TAPs for Anchor Bar’s knee and his son’s move to FL. Praise for Anchor Bar’s son’s move to Florida and the new job. Prayers for Anchor Bar’s neighbors as he says he is now going to walk around the house nekkid! 🤷‍♂️ 😬😵