STRENGTH
Sumo Deadlift (GOALS + GUIDANCE: Coaches will help you build to a 7.5/10 effort or 75% of your 1 rep max. Maintain the same weight across all for all four sets of six. Record your weight.)

INTERVALS
Row – Sprints (Distance)

With a Partner
15 Rounds Each:
:30 on/ :30 off

for max meters

GOALS + GUIDANCE: These are FAST, ALL OUT efforts, with equally fast transitions, so you and your buddy can maximize your output! You and your buddy will both complete fifteen rounds of a :30 interval, with the combined goal of completing 3000-3750 meters by the end of the workout. Record your meters.