1) Bent Over Row- 3x10 Heavy as possible.
5 Rounds, On the 4:00
16 Deadlifts (135/95)
12 Push Ups
This workout is a very similar format to the CFNE Benchmark workout, “Cement Mixer.” The score for today is the slowest completed round. If athletes complete the round in 2:00, they will have 2:00 to rest before beginning the next interval. Load on the deadlift bar should be a light weight that athletes could complete with a maximum of one break.