1. Warm up/mobilise
2.Strength: In 15 mins find a strict 5RM Dead Lift
3. Power Test: In 3 strokes pull your maximum wattage on the Concept 2 rower - 3 attempts.
4. Conditioning:
AMRAP 10:
4 Deadlifts @ 80% of 5RM
8 Burpees
16 Overhead Lunge Walks 20/15kg
5. Recovery