Endurance:

Row 1000k/run 400m/row 500m/run 400m/row 500m/run 400k

Phase I: Warm Up

4 rounds

• 10 pull ups
• 20 push ups
• 30 squats

Phase II:

50 Thrusters 65# RX  – every 10 thrusters do 10 jumping pull ups

Phase III:  Core / Durability

• 3 rounds
• 20 GHD
• 20 Back Extensions
• 10 OH Wall Squats

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