STRENGTH : EVERY 2:30 FOR 5 SETS 5 DEAD LIFTS @ 60% 10 DOUBLE DB ROW CONDTIONING : EMOTM X 12 1ST 30 SECS OF RUSSIAN SWINGS 2ND 30 SECS OF T2B/KNE 3RD 30 SECS OF DOUBLE DB THRUTERS FINISHER : CORE FOR 5 MINS

ENDURANCE : PARTNER UP PART A 18 MINS 3RDS ROW 1K/900M RUN 400M TOGEHTER REST 5 MINS PART B 10 MINS BIKE 4K/3600M 40 BURPEES