MetCon

10 RFT

1 Deadlift @ 75% 1rm
40yd Farmers Carry – as heavy as possible

Endurance
Tabata

Run or Row 8x 20sec On, 10sec Off

Run: treadmill should be set at 10-20sec slower then best 5k pace & at a 10-12% grade. DO NOT SLOW DOWN
Row: set dampener @ 8-10
*Max distance possible.