1: Strength/Benchmark @ 0:00
Overhead Squat
3-2-2-1-1-1 every 2 min a set

Take 2 min starting @ 12 min mark
2: Strength/Benchmark @ 14:00
Push Press
5-4-4-3-3-3 every 2 min a set

3: Row Benchmark @ 30:00 mark
Max Effort 500m Row

*Similar to last week’s squats, we are looking for a +90% lift today for overhead squat. Go right into the next 2 min with push press. Look for a new 3 rep push press with this today. Then about 5 minutes rest between your last set of push press right into a sprint. Set a new 500m max effort time and crush that time!

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