Warm-up 0-5:00 Briefing 5:00-30:00 Banded Single Deadlifts 2×15 Banded Reverse Lunge 2×15 Banded Air Squats 2×15 Banded Steps x20 Pick Drill 30:30 Row 30:00-50:00 Metcon (8 Rounds for time) 8 Sets New set every 2:30 250m/200m Row 10 Burpees
