WARMUP
AMRAP x 10 MINUTES
200m Row
10 Barbell RDL
10 Bird Dogs
10 Glute Bridges
10 Good Mornings
STRENGTH
Deadlift for load:
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Deadlift
(Score is Weight)
WORKOUT
FOR TIME
1000/800m Row
15 Deadlifts (275/185)
-Rest 2:00-
750/600m Row
20 Deadlifts (225/155)
-Rest 2:00-
500/400m Row
25 Deadlifts (185/135)
(Score is Time)
OPTIONAL AFTER PARTY
5-10 MINUTE FOAM ROLL
Options….
Quads
Glutes
Lats
Calves
(No Measure)
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