200m row then
work up to Dead lift weight
30 SEC RULE
30-Dead lift(BW ½)
200 cal A/D
*chip away @ each movement in 30 sec
increments until you are left with
1 movement then sprint to the finish.
Movements done in order.
Rest as u will but once you engage the
movement the 30 sec start. Honesty counts.
eXpress WARM UP
15-ring push ups