A) Every 8 minutes, for 32 minutes (4 sets) of:
– Row 750/600 meters
– 15 deadlifts (185/125, 155/105, 135/95, 115/75)
– 12 push-ups (chest to floor)
– 9 box jump overs (24/20”)

*Note times for each set, and add them for total working time.
*Increase interval times to 10 or 12 minutes if needed.
*Deadlifts should never get ugly and should stay UB for first 2 sets at least.

B) Foam roll 1 min each part:
– quads/IT band
– glutes
– lower back
– lats
– scapulas/t-spine

Masters
A) Every 8 minutes, for 32-40 minutes (4-5 sets) of:
– Row 500/400 or 750/625 meters
– 15 tough Russian KB swings
– 12 goblet squats
– 9 push ups (full ROM)

B) Foam roll 1 min each part:
– quads/IT band
– glutes
– lower back
– lats
– scapulas/t-spine