Warm Up:
400m Run
Then
13 burpees a minute for 7 minutes
Strength:
Back Squat
3 sets of 5
Work up to ~80% for sets
Metcon:
For time:
15-12-9-6-3 reps of:
Deadlift, 225/155 lbs
Bar Facing Burpee
Then 5 min rest
For time:
Row 1km
Rest 60 sec
Row 750m
Rest 60 sec
Row 500m
Rest 30 sec
Row 250m
Rest 30 sec
Row 250m
Rest 30 sec
Row 250m
Athlete rows 250m x 3
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