Rowing:

  • 2000m under 2:10/500
  • 500m for time (1:47)

21-15-9 reps

  • Box jump 18″
  • KBS 35#
  • GHD back extension
  • GHD sit-ups

1 min max test:

  • push-ups (13)
  • sit-ups (32)

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