Strength: Deadlift

5x3 @ RPE=8-9 (All sets at the same weight)

8-9=Bar speed starts to slow down, the last 2 reps

should be challenging (1 reps left in the tank)

*Coach explains rowing technique, damper settings

 and how to use the timer function for known distances.


5K Row @ Max Effort

Modified: 3K row

Finisher: 4 Sets

30 seconds Crunchy frog

30 seconds Leg pass through

30 seconds Hollow hold

*Rest 30 seconds after each exercise