Warm Up:

500m Row

2 x 10 GHD

2 x 10 PVC OHS

2 x 15 Push Ups

2 x 15 Sit Ups

25 Jumping Jacks

Mobility Work of Your Choice


15 mins to find 1 Rep Max DeadLift



(40 minute Time Cap )

50 KBS (53/35)

50 Box Jumps (24/20)

1000m Row

40 KBS (53/35)

40 Box Jumps (24/20)

800m Row

30 KBS (53/35)

30 Box Jumps (53/35)

600m Row

20 KBS (53/35)

20 Box Jumps (24/20)

400m Row

10 KBS (53/35)

10 Box Jumps (24/20)

200m Row




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