7.28.2016

Warm Up

Row 250m

Then 2 Rounds of:

  • Inchworm x 3
  • Good Morning x 6
  • Russian KBS x 9

Workout of the Day

A. 5 Sets – Deadlift @ 31X1 – see the stop in the bottom, no bouncing.

  • Set 1 – 7 reps @ 65% of 1-RM
  • Set 2 – 5 reps @ 70%
  • Set 3 – 5 reps @ 75%
  • Set 4 – 4 reps @ 80%
  • Set 5 – 3 reps @ 85%

B. In teams of 2, complete 5 Rounds for time of:

  • Row 500m
  • Push Up x 20/15 OR HSPU x 12/9
  • Strict Pull Up x 10

Partner B may begin as soon as the rower is available. 30 minute cap.

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