1000 Meter Row or 800 Meter Run or 60 Cal Assault Bike
Back Squat
1 x 8 @ 61%
1 x 8 @ 66%
1 x 6 @ 75%
1 x 6 @ 80%
Front Squat
1 x 5 @ 70%
1 x 5 @ 75%
2 x 5 @ 80%
Accessory Work
Plate Pinch Bench Press
4x15
Alternating Dumbbell Bicep Curls
4x15/15
Jackknives
Accumulate 60
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