Warmup
Strength
BACK SQUATS
5@62
5@67
5@71
5@76
FRONT SQUATS
5@60
5@65
5@65
5@65
Wod
Run 200 m before each set
30-20-10
Db bench press 50/35
Boxjumpover 30/24
-Or -rowing conditioning
1000m
800m
600m
400m
200m
Rest 1/2 the time it takes to row.
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