Conditioning:

Row 250m

21 Sumo Deadlift High Pull (115/73)

Run 400m

21 Deadlifts (225/153)

Row 750m

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

Run 800m

21 Thrusters (115/73)

Row 1500m

21 Kettlebell Swing (72/53)

 

For Time

Use one bar. Adjust load as needed.

 

Flexibility/Mobility:

Quad Smash

Anterior Compartment Smash

Spine Smash

 

 

Post results and experiences to comments