WARMUP: discloser
THE THANG: ruck up and go for a mile around the long loop behind LpL building.
Stop at CAH and do some curls and high pulls.
For for another mile around and stop at CAH again for step ups and low slow squats. Start another look but stopped at the bottom of the hill and tucked back due to time.
MARY: broga for 7 minutes. Great way to stretch calves, and open up hip flexors and stretch lower back.
ANNOUNCEMENTS: convergence
COT: stays in COT

Tinsel out…