Bend Intense + Single Leg(Concentric)/Upper Body Push Cond + Row Sprints
A. Deadlift @ 30×0, work to a heavy single, 12 Minute Time Limit.
B1. Db Russian Step Ups(Box @ knee height) @ 11×1, 6-8 reps x 3 sets, rest 1 minute.
B2. Straight Bar Dips @ 20×0, 6-8 reps x 3 sets, rest 1 minute between sets.
(People can scale to Negative Bar Dips @ 30×0, 3-4 reps x 3 sets or Push Ups)
C. Complete the following for time:
Row 500 Meters
25 DB Thrusters @ moderate weight
15 Strict Ring Rows
Row 500 Meters
25 DB Thrusters @ moderate weight
15 Strict Ring Rows
Row 500 meters