A. Find your 3 rep max front squat.
B. For time:
Row 3 km OR 10 minutes on the Airdyne for max calories.
Have a pace in mind for this when you start. If you’ve done a 2000 m or 1000 m, your pace will be a bit slower than those distances, but not a LOT slower. Aim to keep a fairly consistent pace for the 3 km.
Compare to Feb 1 2017, July 14 2016, Jan 28 2016, Sept 26 2015, Sept 16 2014.