For the box step ups, keep your driving leg up and engaged through your waist. Rx is #50DB. Aim for a 1:25-1:31 for your row.
Strength:
Single Leg DL 4x8
FS 4x8
Box Step Up 4x12
Reverse Hyper 4x10
.
METCON:
Post Run
500m Row Max Effort
.
Conditioning:
1-6-1 Pyramid
Working Pace 6:00
Rest Pace 10:00
4min Recovery Run