Strength: Tempo Deadlifts 3-3-3-3 **3 second eccentric**

Workout: “DRAKE”

4 Rounds For Time

400m Run

30 Wallballs

5 Bar Muscle ups **10 Chest To Bar/ Pullup**

Aerobic Capacity:

4x750m Row rest 1 minute

rest as needed then,

4x250m Row rest 90 second