Pumpkin Rye Beer release day! (Thursday)

Warm up: 10-8-6-4-4-4-2
OHS  @ 45-55-65-75-85-95-105
push ups
sit ups

1) 8 rounds
8x OHS @75#
200m run

2) Run: 1 mile- 6:31

3) 4 rounds: last round, hold plank till it really hurts
10x good mornings @ 75#
5x 1 arm sit up @ 35# each side
1 min plank
last round plank held for 3:00