Friday

Deadlift

@90% of your 1RM perform: 3@70%, 3@80%, 3+@90% – rest as needed

* after each set perform a max effort ring dips

then…

For total working time:

– Row 1,000 m (all sets at about 85%)

– Run 800 m

– rest 4 min

– R0w 500 m

– Run 400 m

– rest 2 min

– Row 250 m

– Run 200 m