500 Meter Row

Descending Ladder of Effort

Overhead Presses using 35 or 45 lb. Bar  ( full extension at top, bar “touches”  clavicle at bottom

Goblet Squat – Use a 25,30 0r 35 lb. Dumbbell or 26 lb., or 35lb K Bell

Alternating efforts 10 reps each followed by 9,8,7,6,5,4,3,2

Record weight and time