4479 Saturday 6/6/2026

A
50s row - 10s rest
40s row - 20s rest
30s row - 30s rest
20s row - 40s rest
10s row - 50s rest

2 rds
10 scap pullups
10 alt single leg V-ups

2 rds
5 rope rows
5 rope hanging knee raises

3 rope climbs for technique, rest 30-60s between
*Focus on as few pulls as possible

3 rds
With an empty barbell
8 bent over rows
8 deadlifts
(15 min)

B
Work to heavy deadlift
(20 min)

C
Shared burden with a partner
3 rds
10 rope climbs
1000m row