Supinated Grip Barbell Rows
5 x 5-6
Then
5 Rounds For Time
Run 200 Meters
50 Feet Overhead Plate Lunge 45/25#
Rest Until Fully Recovered
Then 4 Rounds Of
45 Seconds Max Calorie Row
Rest 3-4 Minutes Between Efforts
All Out Sprints Here. Record All 4 Efforts