Endurance
5 x 1 minute Row Sprints w/ 90 second rest between sets.
For each 1 minute effort, your goal is travel as many meters as possible while holding a specific strokes per minute rate.
- Set 1 – 24 s/m
- Set 2 – 26 s/m
- Set 3 – 28 s/m
- Set 4 – 30 s/m
- Set 5 – All out effort (no specific s/m rate)
Strength
A1. 10-10-8-6 Deadlift @ 60%-65%-70%-75%
- Rest :30
A2. 4 x 8-10 (weighted) Dips
- Rest :45-:60
Conditioning
7 minute AMRAP:
- Burpees