Conditioning:

Row 250m

21 Sumo Deadlift High Pull (115/75)

Run 400m

21 Deadlifts (225/155)

Row 750m

42 Sit-up Slammers (12/8) @ 2m

Run 800m

21 Thrusters (115/75)

Row 1500m

21 Kettlebell Swing (72/53)

 

For Time

Use one bar. Adjust load as needed.

 

Flexibility/Mobility:

Quad Smash – 1:30/leg

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

Ball Tack & Floss – 1:30/side

 

 

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