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Warm-up including form running, 100 pushups (Jason with 30# weight vest and on the rings for first 70), and medicine ball work (overhead throws, chest throws, etc.), followed by:
5k (Tim 22 minutes, Jason 27:55) followed by:
3Rounds:
10 Thrusters (Jason 135#, Tim 95#)
12 Pullups
10 Heavy Bag (80#) Lunges
10 Ring Dips
300 Shuttle (Tim: 1:38, 1:42, 1:38; Jason 1:48; 1:52; 1:39)
Both Jason and Tim finished the full workout in about an hour and one minute.
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