DOUBLE HEADER

For Time:

50/35 Cal Row

Directly into...

100-80-60-40-20 Double Under

50-40-30-20-10 Abmat Sit-ups

Directly into...

50/35 Cal Row

**rowers all busy?..run 800 or 75/50 Sumo Deadlift High Pull

STRENGTH

Barbell Cycling w/running clock

:30s on, :30s off - Deadlifts

:30s on, :30s off - Push Jerks

:45s on, :45s off - Deadlifts

:45s on, :45s off - Push Jerks

1:00 on, 1:00 off - Deadlifts

1:00 on, 1:00 off - Push Jerks

:45s on, :45s off - Deadlifts

:45s on, :45s off - Push Jerks

:30s on, :30s off - Deadlifts

:30s on, :30s off - Push Jerks

Weights change after each grouping

135/95, 155/105, 185/125, 155/105, 135/95