Rose City Barbell – Group Training

Front Squat (5-5-5)

Back Rack Lunge (4×20)

Reverse Hypers (4×12)

GHR (4×12)

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

1000m Row (Time)

Max Effort 1000m Row

500m Row (Time)

Max Effort 500m Row

800m Run (Time)

Max Effort 800m Run

400m Run (Time)

Max Effort 400m Run

1 Min Bike Test (Calories)

1 Min Max Cals Assault Bike