Warm Up:
500m Row
Then
Accumulate 2 minutes of a plank
Then
Goodmornings
3 sets of 10
Strength:
Deadlifts
5 sets of 5
Work up in weight
Metcon:
Sprints
10 sets of 100m sprints
Rest as needed
2 x 400m Sprints
Rest as needed
Record times for 400m sprints!!!
Alternate weather plan
4 x 500m row
Rest 2 minutes between attempts.