Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles,  2-karaoke’s, 4-50% sprints. Part #2: 20-inch worms, 15-jumping pull-ups.

Strength: Dead-lifts  1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60%.

WOD: 21-18-15-12-9-6-3 reps of Pull ups and Double Unders.

L-1: triple each round for single unders.

SealFit: Add tricep push-ups and atomic sit-ups to the workout.

Stamina: 10-rounds of 1-rope climb and 1-sandbag hill carry.

Endurance: 10-100 m sprints, 1:00 rest.

Recovery: Prone calve and banded shoulder stretch.

Actions speak louder than words.

How many miles would you push someone in a wheel chair?

Charles didnt know this lady but took turns pushing her during the 60-mile cancer walk.