Enterprise878

1) Every 90 seconds for 10 rounds:
100 m sprint
Start at about 50% and increase the intensity each time. The last five rounds should be at threshold pace.

2) Warm up your deadlift, then
5@ 50%
5@ 60%
5@ 70%

3) Complete as many rounds and reps in 12 minutes of:
250 m row
Max reps pullups