WORKLOAD
4 minute max effort rowing for distance
rest 1 min
4 minute max effort ski-erg for distance
rest 1 min
4 minute max distance sled push
* set markers to measure 5 meters. Push 5 meters then turn around and push it back 5 meters.
**Tally up your total distance combined with all 3 movements.
rest 1 minute
10 Rounds of 30 seconds on/30 seconds off on the airdyne.
Rest 5 Minutes
STRENGTH
3 Dead Lifts every minute for 15 minutes with 315#
1 Deadlift every minute for 5 minutes with 395#
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