CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Press 65%x2, 75%x2, 85%x2+
Work up to 85% of your 1RM and perform one set max reps @ 85%
WORK CAPACITY:
Every 2 minutes until failure
10 Calorie Row
5 Strict Press (95/65)
Add 5 Press each round
