Tough Mudders, if you’re still sore, come on in and get some work in, just go light and take it easy. Think ROM for maximum benefit.
Warm up, then 10 minutes of mobility.
Then:
800 meter row, then:
4 Rounds, NFT:
10 DBL KB DL (53/35)
10 Burpees
10 Push Press (95/65)
10 Ring Rows