Deadlifts. Bench Presses then a bread and butter mono-structural pacing test that builds more stamina than you know what to do with.
STRENGTH
Every 4:00/ 5 Rounds
6 Deadlift (74%)
6 Bench Press (74%)
WOD
” Doin’ Time ”
3 rounds
2 minute Max Calorie Row
-1 minute rest-
2 minute Max 10 mtr Shuttle Sprint
-1 minute rest-
2 minute Max Calorie Assault Bike
-1 minute rest-
*Score total calories/reps for each round*