Lifting and Rowing are awesome…
Bench Press – Build to a Heavy 1

1000m Row @max Effort
rest 5 mins
1000m [email protected] Effort

Schmalls’ (partner or solo, 45 min cap)
800m run (or row if cold)
then 2 rft of:
50 burpees
40 pull ups (ring rows)
30 one legged squats (15 step ups/side)
20 kb swings
10 hspu
then 800m run

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