Strength
A1 – Back Squat

– 10-10-10

A2 – Upright barbell row
– 3 x 8 – pause 1 sec at top and bottom


Workout

For time
2 min max calories bike
400m run
400m weighted run (45/25# plate)

Score is your time after subtracting the number of calories you biked

Cashout
10-9-8-7-6-5-4-3-2-1
DB Crush grip curls
DB Overhead extensions