Back Squat 3 x 4 Reps E3M - build up
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Accessory: Weighted Step Ups - 3 x 6 Reps (each side)
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Conditioning: Rowing Repeats
1000 Meter Row
Rest 1:1
1000 Meter Row
Rest 1:1
500 Meter Row Sprint
*Record splits
Or
Running Repeats
800 Meter Run
Rest 1:1
800 Meter Run
Rest 1:1
400 Meter Sprint
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Extra Credit: Toe 2 Bar - 3 x Max Reps