STRENGTH

10-9-8-7-6-5-4-3-2-1

Deadlift @ 50% of 1 RM
Bent Row @ 135 lb.
Pull-ups

CONDITIONING

Reverse Triple Tabata: Row, Run or Airdyne

For ten seconds achieve max distance on rower, max calories on Airdyne or max distance running, then rest 20 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise, then rest 1 minute.

Repeat the above two more times - 3 total.

Score is max distance/calories.

After conditioning, competitor and established only...

Accumulate 300 seconds in the plank.

*Competitor: As prescribed
*Established: 95 lb row.
*Recruit: 65 lb row/pull-up progression

Post weights to comments. Post distance to comments.