Partner Row 1,200m (Switch every 200m)
Round One: 5 Push-ups + 10 Spider Push-ups
Round Two: 5 Air Squats + 10 Jumping Squats
Round Three: 5 Shoulder Press + 5 Back Squat + 5 Deadlift w/bar
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Get a PR, hit the Gong!
Skills & Technique: (Click below for links to more info)
Back Squat 1RM (15 minutes)
Shoulder Press 1RM (10 Minutes)
Deadlift 1RM (10 Minutes)
Record heaviest successful lift.
Only 3 attempts per lift and no lowering weight.