WARMUP: rucks on, sandbags on
THE THANG: walk to the parking lot behind Panera, tabata style, ruck with sandbags on shoulders for two minutes, buzz goes off, do exercise for 45 seconds, buzz goes off again, pickup sandbag to shoulder and ruck around parking lot, rinse and repeat alternating exercises.

Exercises:
Front sandbag toss
Lateral toss
Bend over rows
High pulls

Half way into it, drop bags and do a 400 m lap with ruck only.

Rinse and repeat tabata 2kin/45seconds as done before.

This looked great on paper and ever better in real life.

MARY: bend over rows
ANNOUNCEMENTS: him camp, Travis Manion foundation hero run happening 9/15 at Chupacabra.
COT: prayers for kids and teachers going back to school

Tinsel out…