WATTS, PULLUPS, THRUSTERS

1. Warm Up

• Foam Roll
• Row 1000m
• Row for max watts, 3 reps

2. Strength

• Weighted Pullups, 1RM

3. Stamina (3-5 rounds)

• Weighted Pullups, 3 reps @ 50% of 1RM weight or Assisted, 10 reps
• Pushups, 10 reps
• Situps, 10 reps
• Squats, 10 reps

4. Work Capacity - For time:

• Thrusters, 100 reps (95#)

5. Durability

• Row 1000m