Thursdays workout (not recovery)

Warmup2 rounds
Row 24/20 cals
15 squats
10 pushups
10 hanging knee raises

Front squats & Bench Press
3 sets of 5 with 70%
add weight if light

METCON
2 sets, 3:00 rest b/t sets

12/10 rowing cals
10 HSPU/hand-release pushups
10 T2b/10 hanging knee raises
10 RUNS
10 HSPU/hand-release pushups
10 T2b/10 hanging knee raises
10 RUNS
10 HSPU/hand-release pushups
10 T2b/10 hanging knee raises

12/10 rowing cals