Every 5:00 for 4 Sets 

500/400 M Row 

10 Deadlifts (40% of 1 RM)

20 Push Ups

*Record fastest / slowest and weight used

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Thew percentage on the deadlifts may not look heavy, but keep in mind you will be giving the rower 50 +/- hard pulls before you get there. We want each round to relatively fast and intense.

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SUGGESTED WARM UP

  1. :20 medium / :10 slow for 6 Rounds: Meter Row
  2. 5 Barbell Good mornings + 5 Press Ups – 2x
  3. :10 hard / :05 Medium for 6 Rounds: Meter Row
  4. 10 Reverse Scorpions + 10 Fire Hydrants
  5. 10 Reverse Lunges + 10 Box Jumps

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