Warmup 500m Row Pushup Complex Good Mornings Skin the Cat Foam Roll Skill

1 Mile Run! - not a time trial, more for fitness


Every 3 Minutes for 21minutes starting at 0 perform:

10 Front Squats 95/65

10 Deadlifts 10 S20 5 Bar facing Burpees

with remaing time max cals on rower

*if more people than rowers start at the 2 minute point or use ab