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.
