Strength
Deadlift
Build up to 75%, then…
Every 2:00 x 5:
4 deadlifts at 75%
Conditioning
1000 M row
Rest 2:00
800 M row
Rest 1:30
600 M row
Rest 1:00
400 M row
Rest 0:30
200 M row
Aim for faster splits each interval.
*17 minute time cap
Core
3x10 rower pike ups