Move

10 Rounds:

5 Ring Rows (Or Banded Pull-ups)
10 Push-ups
400m Run (Or 1200/1000m Bike)

Workout of the day

“Severin”

For Time:

50 Strict Pull-ups
100 Hand-Release Push-ups
5000m Run

Stimulus

Repeat workout from 6.28.22. Complete as written or partition to get through these movements faster. Pace early on as strict movements will disappear quickly, think of using the clock or breaths to structure your rest between sets. Run should not take longer than 30 minutes which leaves 15 minutes for the remaining movements. Reduce reps and distances accordingly to finish in the 45 minute cap

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.