Endurance:
Row 5k (22 mins 10 secs)
Strength:
Weighted Chin ups 5 - 5 - 5 - 5 - 5
25 - 30 - 35 - 40 - 45
Conditioning:
1 complex each minute for 15 minutes (121#)
Complex
1 x deadlift
1 x power clean
1 x front squat
1 x push press
1 x back squat
1 x behind pack push press
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