A.
Every 3 minutes, for 18 minutes:
Deadlift x 4 reps @ 80% of 1-RM Deadlift
B.
Every 4 minutes, for 12 minutes for times:
500 Meter Row
16 Alternating Dumbbell Snatches (50/35 lbs)
16 Alternating Reverse Lunges with Dumbbell (50/35 lbs)
Athletes should be have at least 30 seconds of rest between sets; please adjust the rowing distance or number of repetitions accordingly.
