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

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

3 Sets Building: 
6-8 BB/Db Floor Press 
10-12 Low Row 

“THE REGULATOR”
FOR TIME

• 800m run/row

• 10 thrusters 95/65 

• 400m run/row

• 20 thrusters

• 200m run/rows

• 30 thrusters