CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Back Squat 65%x2, 75%x2, 85%x2+
Work up to 85% of your 1RM and perform one set max reps @ 85%
WORK CAPACITY:
For time:
40 Calorie Row
30 Sit-ups
20 Back Squats (225/155)
30 Sit-ups
40 Calorie Row
