50 YD SPRINTS (50 UP 50 BACK) row. my knee was really hurting this morning so i decided to row.

40 AIR SQUATS squats were ok. knee felt ok.  had to break last two sets up into 5 at a time

30 PUSH UPS pain.  probably my worst move of all. some of the guys next to me can just pound right through 30 push ups at once.  i am lucky if i can get the first 10 done with decent form.

20 RENEGADE ROWS (TOTAL) 20/30 12lbs. not bad. had to keep pushing my butt back down.

10 MULE KICKS fine once i figured out what i was doing. i kept going into a burpee for the first few but once i got them they.

Time: 35:30