CrossFit:
3 sets of:
Back Squat x 4-6 reps (increasing each set between 50-60%)
rest 45 seconds
Ring Rows x 8-12 reps
rest 45 seconds
Walking Lunges with DB x 20 steps (total) with a light load
Longevity:
A) Row Mechanics
B) 1000m with rate changes every 100m 22-26-22-26-22
QuickFit:
Death by:
1 50′ shuttle (25′ down, 25′ back)
1 pushup
…continue adding 1 shuttle and 1 pushup each minute until failure
