Yargh… 1..2….Deadlifting the sea and rowing out to safety… yargh….the mighty piratelife!
Ax4. Deadlift 18.104.22.168 2020 rest 10 sec between attempts, 2 min between sets
(Intermediate is same reps & tempo. Beginners is 4×5 @2020 tempo. (2 Seconds up 2 seconds down.)
B1. Toes to bar- 20 second AMRAP (As Many Rounds As Possible), rest 20 sec
B2. 2KB Bent Over Row 30×1 tempo (1-2-3x 1 sec rest at top) for 10 reps, rest 40 seconds
C. Row 200m, rest 2 min, sprint 200m, rest 2 min x 4
start some at row, some at run