1600 Meter Row
Then
Back Squats
4 Sets of 5 Reps @ 75% 1-Rep Max
1 Set of 4 Reps @ 80% 1-Rep Max
2-Minutes Rest Between Sets
Then
3 Set of 10 Barbell Lunges
Rest as Needed
Then
3 Sets of 10 Deadlifts 70-75% 1-Rep Max
Rest as needed
Warm-up for the following. 1000 Meter Row (easy pace) 1:30 Rest 400 Meter Row 1 Minute Rest 200 Meter Row 1:20 Rest 2000 Meter TIme Trail...
Bulgarian Split Squat 5 x 10 /10 (Lights Then Heel Elevated Squats 4 x 15 Then AMRAP - 12 Minutes 3-6-9-12-15-18... Wall Balls Kettlebell...
10 Minute AMRAP: Buy In – 1000/750 Meter Row 30 Double Unders 8 Devil Presses (35s/25s) 4-minute rest 8 Minute AMRAP: Buy In – 750/600...
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