Warm Up: 1 Round
200m
Prowler Push Down and Backs 

15-12-9
Light Ball Slam 
Rope Slam
Band Press 

3 Sets Building: 
8-10 BB/Db Floor Press 
10-12 Low Row or Chainsaw

“THE REGULATOR
FOR TIME
800m 
10 thrusters 95/65 
400m 
20 thrusters
200m 
30 thrusters