Push/Pull Intense + Squat Stamina + Short Rowing Testers
A1. Push Press @ 11×1, 4-5 reps x 3 sets, rest 2 minutes between sets.
(Look at numbers for Push press from November 16th for weights)
A2. Strict Pronated Pull Ups @ 20×0, 6-8 reps x 3 sets, rest 2 minutes between sets.
(People may use bands for strict pronated pull ups)
B. Row 500 Meters, rest 2 minutes, Row 500 meters, rest 2 minutes, Row 500 Meters.
(Score is total time with all three 500 meters rows)