Strength: Squat – 1×5 at 70%, 1×3 at 75%, 1×5 at 80% – work percentages from your 3-rep max
Then:
- Row 1000m (finish under 4 mins for Rx)
- Rest exactly 4 minutes
- Tabata DB Thrusters (45+/35+)
Score = total reps in Tabata intervals
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Strength: Squat – 1×5 at 70%, 1×3 at 75%, 1×5 at 80% – work percentages from your 3-rep max
Then:
Score = total reps in Tabata intervals
