3 sets
Row 300m @80%
5 Front Squats (tough but unbroken)
Row 300m @80%
5 Deficit Handstand Push-up 6/4″
Rest 2 minutes
+ (5-10 minutes rest)
3 sets
Run 200m @80%
3/2 Legless Rope Climbs
Run 200m @80%
10 Dumbbell Shoulder to Overhead 50/35
Rest 2 minutes
*Indoor runner preferred
