CONDITIONING:
Row 500 meters or Bike 1000 meters
STRENGTH:
Back Squat 3-3-3-3-3
WORK CAPACITY:
AMRAP in 5 minutes of:
1 Strict Pull-up, 2 Push-ups, 3 Squats
2 Strict Pull-up, 4 Push-ups, 6 Squats
3 Strict Pull-up, 6 Push-ups, 9 Squats
etc…
CONDITIONING:
Row 500 meters or Bike 1000 meters
STRENGTH:
Back Squat 3-3-3-3-3
WORK CAPACITY:
AMRAP in 5 minutes of:
1 Strict Pull-up, 2 Push-ups, 3 Squats
2 Strict Pull-up, 4 Push-ups, 6 Squats
3 Strict Pull-up, 6 Push-ups, 9 Squats
etc…