| A. Strength: Deadlift 5 – 5 – 5 (reset after each rep) |
| B. For time: |
| 500 Meter Row |
| 21 Deadlift (225/155) + 42 Push Ups |
| 500 Meter Row |
| 15 Deadlift + 30 Push Ups |
| 500 Meter Row |
| 9 Deadlift + 18 Push Ups |
| 500 Meter Row |
| C. 5:00 – 50 slow Ab mat SU then Foam Roll/Mobilize |