Strength
1A) Deadlift
- 4 x 2-3 @ 50X0
1B) Continuous Vertical Jump
- 4 x 4
Move immediately from 1A to 1B. Rest as needed between sets.
Conditioning
With a partner, alternating on the rower, complete as many rounds as possible in 12:00:
- 500m Row @ 2k pace
You must complete a :30 sandbag hold after getting off the rower.