Lift-
Deadlift- 2-2-1-1-1-1
***
Metcon-
12 AMRAP-
10-20-30-40.. etc Walking lunges
5-10-15-20.. KB SDLHP 32/20KG
3-6-9-12.. T2B
***
Row WOD- (last session before testing..)
2 sets of- (Zone 2= 60-70%)
10 Minutes Row
5 Minutes rest
immediately into-
10 sets of- (Zone 4= 80-90%)
:20 sec' Row
:10 sec' rest
