Strength
Deadlift singles
5-5-5-5
Deadlift to standing, lower the bar under control, and then stand/reset between reps.
No TNG reps.
Finisher
AMRAP 4:30 x 4
Row for meters
Rest 2:30
Round 3 of this progression, If you did the 7:00 x 3 find your average pace and try to improve it by :02-:30 per 500m split. You should be SO sure that your round 1 pace is sustainable for all 3 rounds, ideally we are looking for negative splits !!!
*note your average pace across all rounds
