WARM UP – MOBILITY
10-12 x Leg swing (each leg / direction) + Iron Cross’
2 rounds with a moderate / heavy KB:
10 x Romanian deadlifts (@3,2,1,1)
10 x Russian Swings
10 x Goblet hold Step back lunges
15 x Hollow Rocks
10 x Superman lifts
Banded hamstring PNF stretch laying on the ground
25 min to establish a 1RM Deadlift
Build slowly to a heavy but safe one rep max.
If you finish early you may pack up your bar and start your 2km Row test.
2,000 METER ROW
2,000 meter row for time
This is a capacity test… pace is well, but make it hurt!
4 rounds: Rest as needed
1) 30s static hollow hold on GHD (hips on the pad)
(hold a light plate on your chest if 30s is easy)
2) 30-40 Banded good mornings