Win or lose, do it fairly.

Knute Rockne
(1888-1931, Norwegian-born American Football Coach)

Chris Mavromatis is worth listening to.

1,000 meter Row
Deadlift 5 sets of 3 reps
1,000 meter Row
Deadlift 5 sets of 3 reps

Time 5 rotations of:

25 "Air" Squats to 10" box

10 pull-ups

10 dips

Submit time and level of assistance for pull-ups and dips. If assisted, keep assistance at same level throughout workout. Total time and assistance amount is excellent indicator of your overall fitness. Rush through!

Bike 20 minutes at a warm-up pace.

We are doing three sets of back squats at twenty-one reps each. Choose a weight that you feel you can handle comfortably for twenty-one reps of regular back squats. These specialized movements are tough! Make damned sure you warm-up thoroughly with "air squats" and stretching first.

"Power squat":

Lower and rise as quickly as you can while maintaining PERFECT form. Repeat 20 times.

"Bottom to bottom":

Lower to full squat position (thighs parallel to floor), hold for a full ten seconds, rise and immediately upon full extension of hip and leg return to bottom and hold for ten seconds. Repeat 20 times.

"Super slow":

Take twenty seconds to reach bottom and twenty seconds to reach top again. Repeat 20 times.

Finally, how long can you maintain a 2:00 min. 500-meter pace average? Set the rower for "Avg 500 meter pace" and stop and record the time at the instant you fall under the 2:00 minute average (2:00 for men and 2:10 for women).