4-3-18

1. Warm-up
3 Steady Rounds
Row 400m
20 Box Step Ups 24/20″

10:44, oops did 4 rounds.

2. Strength
Find your 5RM Touch and Go Deadlift
Check out our video for some efficiency tips HERE
Do not drop, bounce, or punch the barbell. There should be zero momentum added to the barbell from the floor

365

3. Conditioning
For Time:
Run 1k
Row 1k
Bike 3k
Row 1k
Run 1k

Time: 25:50

Run 6:02
Row 3:45
Bike 4:53
Row 3:44
Run 6:10